Dallas

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!

I’m sure you’ve heard coaches talk about the set up position, whether it be the deadlift, clean, snatch, you name it. There’s a reason for it. #1 is it’s important. You can actually pull, press, squat, clean, etc more weight if you have a proper set up position that allows you to get into a great position for heavy weights.

Obviously this has to do with how you position not only your body, but your feet, hands, how you breathe and all that.

Another reason it’s important is not only can you lift more weight, you can also do it safely. So many people have little tweaks here and there, sometimes they forget to take the extra couple of seconds to get setup before they do the movement.

This seems simple enough when you’re just doing a heavy deadlift or squat, but when you mix in breathing hard, which is what we tend to do in crossfit, then it makes it even more difficult to get into proper positions.

The video’s below are great explanations and great information on what we want to see. Granted the sole purpose of the setup is for the deadlift since we’re doing that today, but you can apply this to every lift, and learning how to breathe and brace properly will make it safer and probably help with those heavier weights as well.

MONDAY 6.24.19

A. Deadlift
2-2-2-2-2

B. “Time Bomb”
5 rounds for time:
10 Kettlebell Swings 70/53
8 Handstand Pushups
6 Burpee Box Jump 24/20
*13 Min Cap

Joe

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!
Bring a Friend Day is Thursday! All classes are free, tell your friends!

Bring a Friend Day is today! All classes are free to try! Grab some buddies and come have some fun. Show them this awesome community that we have, and suffering is always more fun with friends!

THURSDAY 6.20.19

Bring a Friend Day
Teams of 3
A. “Can’t Agree”
For time:
100/75/50
Calorie Bike
Kettlebell Swing 53/35
*100′ Sled push after each set (each person) 140/100
**30 Min Cap
RX+ 70/53 and 180/140 sled

Bowen

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!
Bring a Friend Day is Thursday! All classes are free, tell your friends!
Gymnastics class is Wednesday at 7 pm!

Time for another 1 rep max test! We’ve done a back squat cycle and it’s been about 5 months since we’ve tested this so hopefully we can see some PRs.

Not only does leg strength definitely help with the front squat, also mobility will help as well. The people who did the video below (juggernaut) have some great videos on helping with front rack mobility as well that I would suggest looking at.

For today’s video it’s all about bracing. For many of you learning to brace the correct way can help you gain weight on your lifts. Learning how to brace not only makes it safer so you’re less prone to injury but it can help you stay “tighter” so the heavier weights feel easier! Take a watch and learn how to brace correctly!

WEDNESDAY 6.19.19

A. Front Squat
20 Minutes to find 1 rep max
*1/14/19 Retest

1.14.19

B. “Part of Me”
For time:
Cash In: 500m Row
5 rounds:
10 OH Lunge Step (in place) 45/25
10 Plyo Pushups
Cash Out: 400m Run
*12 Min Cap

Jacki

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!
Bring a Friend Day is Thursday! All classes are free, tell your friends!
Gymnastics class is Wednesday at 7 pm!

TUESDAY 6.18.19

A. Gymnastic Strength
3 sets:
5-4-3-2-1
Strict Ring Dip (weighted if need to)
Strict T2b

B. “Suddenly”
4 rounds
2 AMRAP:
3 Power Clean 225/155
6 Box Jump Over 24/20
9 Abmat Situp
*Rest 1:00 between rounds, pick up where you left off
RX+ GHD Situp

Monday Feels

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!
Bring a Friend Day is Thursday! All classes are free, tell your friends!
Gymnastics class is Wednesday at 7 pm!

This is some old-school writing but still is good to look back on, and heck might learn something new. Reading this whole article might only take about 5-10 min so it’s worth it, especially if you know you struggle in these movements!

The Overhead Lifts by Greg Glassman

Learning the progression of lifts that moves from the shoulder press to the push press to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press.

As the athlete moves from shoulder press to push press to push jerk, the importance of core-to-extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core-to-extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement. The most common errors in punching, jumping, throwing and a multitude of other athletic movements typically express themselves as a violation of this concept.

Because good athletic movement begins at the core and radiates to the extremities, core strength is absolutely essential to athletic success. The region of the body from which these movements emanate, the core, is often referred to as the “power zone.” The muscle groups comprising the “power zone” include the hip flexors, hip extensors (glutes and hams), spinal erectors and quadriceps. These lifts are enormous aids to developing the power zone.

Additionally, the advanced elements of the progression, the push press and jerk, train for and develop power and speed. Power and speed are “king” in sport performance. Coupling force with velocity is the very essence of power and speed. Some of our favorite and most developmental lifts lack this quality. The push press and jerk are performed explosively—that is the hallmark of speed and power training.

Finally, mastering this progression gives an ideal opportunity to detect and eliminate a postural/mechanical fault that plagues more athletes than not—the pelvis “chasing” the leg during hip flexion. This fault needs to be searched out and destroyed. The push press performed under great stress is the perfect tool to conjure up this performance wrecker so it can be eliminated.

Mechanics

The Shoulder Press

a. Set-up: Take bar from supports or clean to racked position. The bar sits on the shoulders with the grip slightly wider than shoulder width. The elbows are below and in front of bar. Stance is approximately shoulder width. Head is tilted slightly back, allowing bar to pass.

b. Press: Press the bar to a position directly overhead.

The Push Press

a. Set-up: The set-up is the same as the shoulder press.

b. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be between 1/5 and 1/4 of a squat in depth.

c. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.

d. Press: As the hips and legs complete extension, the shoulders and arms forcefully press the bar overhead until the arms are fully extended.

Read the full article here

MONDAY 6.17.19

A. Build to a heavy complex in 15 minutes:
1 Strict Press + 3 Push Press

B. “Insecure”
12-9-6-3:
Shoulder to OH 135/95
Pullup
*200m run after each set
RX+ 155/105 and chest to bar pullups
**10 Min Cap

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!

Morgan

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!

If you have some time, enjoy a good video all about fitness. Buttery Bro’s are at it again, going to big event after big event and keeping us all updated on what’s going on. Enjoy!

THURSDAY 6.13.19

A. “Brand New Day”
5 rounds for time:
10 Toes to Bar
10 Box Jump Over 24/20
100m Run
*12 Min Cap

B. Accessory
4-5 sets:
50′ Sandbag Carry
15-20 GHD Sit up

Karli

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!

Today we get a mixture of an old classic crossfit workout. Now this may not be a “benchmark” but if you ever met a crossfitter who’s done this since like 2008-2011 or so then they probably know who the “Nasty Girls” are. For most people they say that this was the first video they actually watched that inspired them to do crossfit. Pretty crazy, today we get a taste of it with just a little mixture to it.

Watch the video below and get some history about where crossfit came from. This was some OG stuff and what made crossfit so great. All 3 of these ladies (Annie, Nicole, Eva T) all have benchmarks named after them, they were the “firebreathers” back in the day. So pretty cool video to watch.

I also heard a story that none of these ladies new they were doing this workout. They showed up and were told they were going to try a workout and be filmed for it. If that isn’t crazy enough, none of these women had ever done a muscle up in a workout. They just would practice muscle ups as skill work, but never in a metcon. Then to bust out 21 of them, and basically strict is pretty crazy!!

WEDNESDAY 6.12.19

A. Snatch
8x [1 High Hang + 1 Hang]
*Alternate sets between power and squat snatches

B. “Snatch Nasty Girls”
3 rounds for time:
50 Air Squats
7 Muscle Up
10 Hang Power Snatch 115/75
*RX+ 135/95
**15 Min Cap

Grinding!

REMINDER
Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!

Not a new movement today but one we don’t do that often. It’s name is pretty fitting for how tough it can be. The goal here is to pick a weight you know you can handle. Your coach will give you some tips to help you along the way but just remember to treat it like a kettlebell swings. Use your legs and hips to help get that weight overhead and it will make your life lots easier! Good luck and have fun!

TUESDAY 6.11.19

A. “Salt and Pepper”
10 AMRAP:
1 Devil Press 50/35
30 Double Unders
2 Devil Press
30 Double Unders
3 Devil Press
30 Double Unders
*Continue to add (1) Devil press each round until time runs out. How far can you get?

B. Gymnastic Strength
5 sets:
25-50′ HS Walk
50′ Sled Push