CrossFit 06:00 - 26 Feb 07

Erik and Mel C. two of our more dedicated athletes have
been training hard here at CCF.

Training Notes:

I would like to see that both of you keep the bar closer in towards the body as you perform the burgerner warm-up. Particularly during 7-8-9 the muscle-snatch portion.

Squat: Mel get a bit deeper and drive up hard from the hips.
Erik stand up straight to finish off the lift.

Rowing: Both of you need to push the arms out on your return stroke before bending the knees. Clear the knees with the handles before you reach forward.

Cleans: I want to see a more violent hip extension during cleans, you need to imagine you are launching whatever object it is your are cleaning straight up overhead while keep your arms loose as ropes! The three D's Dip-Drive-Drop

NO NOT THE 5 D's:
Dodge-Duck-Dip-Dive & Dodge
"If you can dodge a wrench you can dodge a ball!" Patches O-Hoolahan

GHD Sit-Ups:
The GHD Sit-Up is initiated with a violent extension of Rectus Femoris the powerful knee extensor muscle on the top of your leg. Think "Straighten the legs!"