Workout of the Day: 140131

Announcements!

1) The in-house Olympic Lifting Snatch Clinic on Saturday, February 22 at 11am has a full roster and is sold out!

If there is enough demand for those of you who did not get on the sign-up list fast enough we will potentially open up a second time slot! There will be a minimum of 7 required to make a second session available. Please contact Adam or Katrina!

We are offering a 3 hour-long clinic and will focus on technique and technique only. It is $50/athlete and non-949 members are absolutely welcome too! All athletes need to be paid in full by 2/19/14. Bring your lifting shoes and weight belts!

2) Starting this coming Saturday, February 1st (and all Saturdays thereafter), we will be opening an 8am, FREE intro CrossFit class for first-time athletes. This is also a great time to bring in any friends or family members that have been itching to try the program! Please refrain from bringing new prospects during the weekday classes as the WODs are typically not suitable for a first-time athletes and we want to make sure all current members are getting the most out of their workouts. If you do know someone who wants to check us out during the week please let them know that they are welcome to come and observe any regularly scheduled classes. Our Saturday 9am class will be reserved for existing members or CF drop-ins only, as it is a part of your membership. Please let us know if you have any questions about the minor schedule change.

3) We are upping the ante on the referral program 949! Any new referral that signs up for a full membership will give you a $25 credit towards your membership โ€“ and no, there is no cap so the more you bring in, the more you get discounted off of your next-months membership!

4) Over the next few weeks we will be posting more about upcoming events, additional classes being added to the weekly schedule, beach WODs, skill classes, clinics, etc! Get excited, itโ€™s going to be a fun year!

*Information on the Open WODs for 2014 to come shortly, stay tuned!

Workout of the Day

1 Rep Max Sumo Deadlift High Pull

*Use today to really focus on the triple extension (aggressively opening the hips) and follow through with the shrug and high pull. Although the SDHP is not considered a scored Olympic lift, we can use it as a means to fortify those positions that will prep us for the Snatch and Clean & Jerk.

World Weightlifting Championships 2010

Here is a picture of Lu Xiaojun from China successfully hitting triple extension during the Snatch event for the Olympics. Hips are fully open, shrug is violent, thus, pulling his heels off the floor as a result of his jump; not ย jumping off his toes.

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Movement review

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Handstand Push Up skill and progressions facing wall

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