This weeks movement descriptions!

Featured

Front squat
….cuers from squat
-Elbows high
-Weight resting on body not wrists
-Try to keep torso more vertical
-if you tend to lean forward during squats drive elbows up first from the bottom

mov

Push press
… some cuers from press
-2” – 6” dip
-Chest remains vertical through the dip and drive
-Drive bar up explosively until hips are fully open
-Chest comes forward after bar clears the head
-Legs remain fully extended after the drive

mov

Hang power clean
…cuers Hang power clean
-After full extension, rapid change of body direction
-Hips start to close, chest comes back forward, knees rebend
-Throw the elbows through, don’t think about rotating the hands
-Catch weight on the body

mov

Announcements

Featured

Athletes,

Some of our athletes did well enough in the CrossFit Open competition that they get to compete at the next level. For some, there are four workouts that they are going to have to do over Easter weekend. Their scores will be sent in to see if they get to travel to the CrossFit Games.

For others, they will have to travel to participate in the Regional competition. One of our trainers, Longo, will be traveling to Regionals. If you are interested in getting a t-shirt to support his efforts (proceeds will support expenses involved with traveling to the Regional competition in ), please read the additional information that follows my “signature”.

On a separate subject, the food you eat has a very significant affect on your body, whether you equate that to recovery after a workout or your long term health. There are a million diets out there. How do you figure out which actually produces real results. Research is necessary before you jump into a diet. You can do your research in many ways. One of those ways is to participate in a Nutrition Challenge. They can be done many ways. You tend to have better success if you involve yourself with a group effort.

There is an opportunity to participate in a Whole Life Challenge. You can find more details at http://www.whole.lc/wlcsummer14/t/niceville-strength-conditioning/join. The actual event runs May 3 through June 28, but there is a discount to join if you do so by Friday, April 11th. Niceville Strength and Conditioning is coordinating this group event through the organizers (Whole Life). Check out the website for more details.

Ricky

Details about the Longo t-shirts from Alissa Longo:

I am having shirts made to wear at the regionals to support Nick! They are made with the 60/40 blend “, are $15 and will say ” Go Hard Go Longo” on the front and the names of CrossFit Crestview and Lightning CrossFit on the back. They will be black with white writing. Below are links for more sizing info ( can order s-xl) in either girl or unisex.

https://www.customink.com/items/sizing/172300_lineup/standard.htm

http://www.customink.com/items/sizing/172700_lineup/standard.htm

If anyone is interested I will need the money by next Thursday, April 17th. If anyone needs to mail me their shirt money my address is:
2929 Murray Lane
Crestview, fl 32539

Thanks!!!!
Alissa

Wednesday, 16 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Front squat – 65% 1RM
Push press – 65% 1RM

Hang pwr clean – 5 x 3 reps

AMRAP in 10 min
Sprint 100m
Jog 100m
- jog should take 2-3 times as
long as the sprint

Cash out
Walking lunge (20-40 steps)

Tuesday, 15 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Front squat – 60% 1RM
Push press – 60% 1RM

Hang pwr clean – 5 x 3 reps

AMRAP in 7 min
6 deadlift (60% 1RM)
10 TTB
Rest 2 min then
As many double unders as
possible in 2 minutes

Monday, 14 April, 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Front squat – 60% 1RM
Push press – 60% 1RM
Rest ~ 1 min between sets

Hang pwr clean – 5 x 3 reps
- from above the knee
- use the push press bar weight

4 rounds for reps starting each
movement on the minute
1 minute row for max calories
- stop rowing at 50 sec to
move to wallball
1 minute max wallballs (20/14)
Rest 1 min

Friday, 11 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Squat – 65% 1RM
Press – 65% 1RM

Clean hi pulls – 5 x 3 reps

Annie
50-40-30-20-10 rep RFT
Double unders
AbMat sit-ups (anchored)

Cash out
Turkish get-ups (5L,5R)

Thursday, 10 Apr 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Squat – 65% 1RM
Press – 65% 1RM

Clean hi pulls – 5 x 3 reps

AMRAP in 8 min
9 wallballs (20/14 lbs)
9 pull-ups

Cash out
20-40 OH lunges (45/25 lbs)

Wednesday, 9 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Squat – 65% 1RM
Press – 65% 1RM

Clean hi pulls – 5 x 3 reps

Prowler pushes
10 x 30m
Rest ~3:1 between (teams of 4
works well for this)

Cash out
20-40 ring dips
20-40 hip extensions