• Reminder barbell club is Monday 4 PM. Cost is 20$!
  • It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
  • CROSSFIT UNKNOWN HERO FUNDRAISER! You’ve probably heard about what we’re going to be doing at the fair. If not all the info is in the link. Grab some buddy’s and sign up! We’re capping it at 11 teams per workout so make sure you pick which ones you want to hit! FUNDRAISER EVENT
  • We will be only having 1 class on the 4th of July at 7 AM!!

Hope everyone had an amazing weekend and is ready to get back to work!

Just reminding everyone that there will only be 1 class on Wednesday for the 4th of July and it will be at 7 AM! Hope to see you all there!

Today we have our heavy day, and it’s what we can all “all upper body”. There’s a discussion in the Level 1 guide that says whatever weight you can strict press, let’s say it’s 100# for 1 rep, you should be able to do 30% more for a push press 1 rep max. And whatever you push press for a 1 rep, you should be able to do 30% more for a push jerk. Reason being is as the movements progress, you get to use more hip action. The strict press there is no hip movement, for the push press you add in a quick dip, and for the push jerk you and in a dip plus you get to drop underneath the bar.

The reps may not be the same for each movement today but the goal would be to still increase the load on the bar. You should be able to with these movements progressing. Now some of you might struggle when it comes to the push jerk because you may have some bad habits (hips come forward on the catch, dipping on toes, etc) or some mobility problems in the overhead position. My challenge for you today is to fight for the best position. Was it perfect? Yes or no? What could you improve next set to make that movement better? Will adding more weight actually help you improve if the movement wasn’t good already?

These should be questions you ask yourself. The best of the best try to get better every single rep, every single set. Our goal should be no different. Ask yourself what could you have done better? I hear it all the time, I’ll tell people something they did wrong and the classic response is “I know!”. Well if you knew, then why are you continuing to do it? Don’t you want to fix the problem and continue progress? Keep that in mind for today, the heart rate should be low, and even though we want to go heavy, we also want to create good habits that will help us progress over the long haul.

It was Jared Anderton’s birthday on Sunday. If you see him wish him a happy belated one!

MONDAY 7/2/18

A. “Over My Head”
Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5