Strong work, everyone, on last week’s five-round Fight Gone Bad! Congrats to all who bested their previous three-round scores.
And, remember, this coming Saturday, September 29th, is the CrossFit affiliate-wide Fight Gone Bad event. We are excited to open the doors at 10 a.m. and take part locally. You need to register by this Wednesday, the 26th, so no lollygagging!
We hope to see you all there.
Pressing weight overhead makes you stronger. Jerking weight overhead allows you to move a greater load and provides an overload and strength development that pressing alone cannot meet. Good technique is critical, but it is not a substitute for strength. All pressing variations can and should be used when addressing your weak areas—static, push, and jerk variants.
This photo sequence shows a rack jerk done, in this case, from behind the neck. (It can also be done with bar racked on the front of the shoulder, as in a regular jerk.) Because the lifter takes the loaded bar from the rack and doesn’t have to clean it into position for the jerk, it can allow a greater load (and a greater overload stimulus).
Execution of the lift is the same as in the traditional manner, once the lifter gets tight and steps out of the rack with the bar. Upon setting the feet and structure (with a giant breath) the weight is jerked overhead to the extended arm receiving position as the lifter drives his body down under it and the feet out into a split stance. The lifter works to stabilize the load, and then steps the front foot back and the back foot forward (as on any split-style jerk), ending standing erect with feet aligned.
The costs associated with regular extended aerobic training are decreased speed, power, and strength, not to mention health and fitness. Reserve your longer, lower-intensity “cardio” training for recovery from intense work cycles, when you can no longer deliver on the high outputs that CrossFit demands.
You CrossFitters do primarily short-duration, high-intensity training in the anaerobic pathway, yet you can still perform in the aerobic realm. How many of the endurance-sport crowd can do what you do here every day? How many have the capacity to execute randomized, multi-joint, high-output movements with precision and power?
“Farther, longer is not fitter, is not healthier.” – Greg Glassman
The CrossFit Total
is the sum of the best of three attempts at the back squat, the press, and the deadlift, the “three most effective lifts in existence for developing and testing functional strength.”
We had sixteen CrossFitters of various experience levels come out and set their own benchmarks this past weekend, with scores ranging from 359 to 562 for the women (beautiful lifts and an impressive top score by Heather) and from 551 to 1016 (a new PR and a big 418-pound squat for Sean). Thanks to all who showed up on a Saturday afternoon to lift or just to support the lifters.
Our next weekend community event–open to all who register–will be the big Fight Gone Bad fundraiser
on September 29. Sign up now!
Strong work, Micky.
21 – 15 – 9 reps
95-pound thrusters & pull-ups
No classes on Monday, Sept. 3.
But you can always do like James and find some creative way to kick your own butt at home:
Happy holiday! See you for regularly scheduled programming on Tuesday.