10 minute AMRAP:
7 deadlifts (275/185)
3 shuttle sprints
Moment of Weightlessness
Yesterday we did DB Squat Cleans in the workout. One of the most important aspects of a proficient clean, of any kind, is the ability of the athlete to get their hip to full extension prior to getting under the object to receive it. Full hip extension means the athlete is harnessing the power and full potential of the hips to move the object. A lack of full hip extension leaves power in the tank. In addition, full hip extension passed off to a powerful shrug of the shoulders then marks the moment of weightlessness where the bar hangs in the air for a split second allowing the athlete to quickly retreat under the bar and receive it.
Check out this video that our very own Keane sent over to us. It shows full hip extension as well as the moment of weightlessness of the bar. Enjoy and thanks for sending Keane!
Have you felt the moment of weightlessness in your lifts? Post to comments.
The Sunday OpenGym is back and few of us are getting together to do the MBS Turkey Skills test + Chipper. If you are interested in joining us for either or both, the more the merrier!
I was planning on getting in the gym around 11:30 to warm up and practice and start the Skills section around 12:00 at the latest.
Below is how they are laid out:
Skills Workout
For max points:
3 minutes to reach 1 Rep max Turkish Get Up (#’s)
2 minutes to get max handstand walk distance (feet)
1 minute max double unders (reps)
The Chipper
For time:
50 Plate ground to overhead (GTO) 45 lb./25 lb.
75 Hand-release pushups
100 Air squats
Run 1200 meters with plate 45 lb./25 lb.
Think you are STRONG?
Want to use your CrossFit strenth and help out a peep?
Wendy’s Wood WOD!
The Workout:
Move LARGE tree rounds into the back of my pickup truck. (Deadlift/Squat)
(I’ll drive the load across the street….)
Unload (Sled push? squat kick?)
….for time….
I’ll be at Roots SATURDAY morning after the 9 am WOD …with BACON AND COFFEE!
I’ll drive whomever can help to my house (Cherryvale area)
WOD
I’ll drive you back to Roots.
Whaddya think? ….anyone?
There’s about 30 rounds that I just can not move myself – and this shouldn’t take more than 30 minutes round trip. See ya at 10 am!
I so wish I could do your Wood WOD, Wendy! However, previous plans will keep me away on Saturday. If you have a part II and need more help on Sunday, let me know.
Wendy-
I’ll be there and have one helper. See ya @ 10!
I, quite honestly, can say I’ve never felt the moment of weighlessness in my lifts, but I hope to some day. However, I will say that Zac said something that helped my db cleans tremendously yesterday when he was explaining the necessity for hip extension, and perhaps things will click for me soon.
Great video!
Lots of Roots events this weekend! One more to consider…. For all you Indiana Hoosier fans, I’m trying to get a group together to watch the IU v Notre Dame basketball game on Saturday. It starts at 2:30 MT on EPSN2. Thinking a sports bar like Lazy Dog or Harpos. Don’t know the details yet. But if you are interested in getting together, email me at [email protected]
So Harpos has been decided on the place to watch the game. Come at 2:30 if you are interested!