Monday, 4/2/12

1 Apr

Nutrition and Depression.

If I could, I would definitely make this a part of REQUIRED READING before joining CFCC.

April 23rd marks the beginning of CFCC’s next Body Composition Change Challenge – SWIMSUIT EDITION! (more details to come soon – save the date!)


If you’re new to CrossFit what you may not know is that every one of the “slow” lifts (Back/Front Squat, Deadlift, Press, Overhead Squat) that you do is actually a lift that is meant to prepare you for one of the “fast” lifts – or, the Olympic Lifts (Snatch, Clean and Jerk).  So, when you front squat you are actually creating stability and strength out of the landing position of the clean.  Likewise, when you Overhead Squat you are creating a kind of muscular history for remembering exactly what it feels like to catch a barbell over your head when you land in the bottom position of the Snatch.

So, what is the purpose of the simple military press?

First off, you can recognize that the top position of the Clean and Jerk bears a strong resemblance to the top position of your prettiest press.  Secondly, you can imagine that for the average budding beginner it’s sometimes not enough to develop stability for the jerk by simply doing it – it helps to develop strength throughout the entirety of the path of the jerk. How close should the barbell be from your forehead as it passes in front of you?  How should your shoulder blades feel right out of the gate at the bottom of the press?  What should the top position REALLY feel like?  These are all things that are possible to determine when you are not busy trying to CATCH the weight in it’s final position and are instead, taking the time to reinforce the pathway it takes to get there. Thirdly, developing some kind of strength in the shoulders can ABSOLUTELY help you to catch more weight overhead.

As you press today, know that this is a movement that is not done just for the sake of doing it – as with ALL of our programming – each movement has a purpose for performance, body composition, and ultimately your overall health (and happiness?  I think we can tag happiness on there).  And remember, if you ever have a question about your training – just ask! (

It’s Monday, folks!  Get after it!


From HookGrip (ask Nat what it is): Mia Jackson (75kg National Champion) celebrating after C&Jing 115kg to give her a 200kg total. Check out that default overhead position!

SELF-MYOFASCIAL RELEASE: Lax Ball Lower Traps, 2 minutes. Lax Ball Pecs, 2 minutes.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side. SCM/Trap Stretch, 30 seconds each side.
POSTURAL ACTIVATION: Handstand Hold, 1 minute each side.
DYNAMIC WARM-UP: Duck Walk around for a minute. 🙂 Then, review the barbell thruster so you know what you can handle later in the session.
STRENGTH: Press, up to a peak of 3.

50 thrusters, 45lbs or 35lbs (barbell)
15 L-Pullups
40 thrusters
12 L-Pullups
30 thrusters
9 L-Pullups
20 thrusters
6 L-Pullups

*If you don’t have L-pullups, sub a strict pullup.

The last time we did this workout was a LONG time ago – but for those of you who keep records (GOOD FOR YOU!) February 11, 2010 was the day!


One Response to “Monday, 4/2/12”

  1. Marcy April 1, 2012 at 11:49 pm #

    This description of the lifts we do, was terrific. Just saying!,

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: