STRENGTH:

WEEK 2

3-3-3+ DEADLIFT

FOR TIME:

400m Run

20 Squats

20 Box Jumps

20 Kettlebell Swings

20 Sit-ups

20 Power Cleans

20 Burpees

CASH OUT:

3-6 sets of :10-:20 Hollow Holds, rest :10-:20 between sets

REMINDER:

Many of you responded in the survey that you desire to see more links to recipes and nutrition ideas.  Just in case you have never used our RESOURCE page, this is a hot spot for nutrition blogs and recipe pages.  Click HERE to be connected and find nutrition blogs which post recipes daily!  We are in the process of creating our own CrossFit Hendersonville Nutrition Blog, but it will be a few more months until ours is set-up.  Therefore, use these!  There are many awesome Paleo-Zoning CrossFitters that post what they eat on a daily basis.  My favorite links are HERE, HERE, HERE, and HERE.  Bookmark these pages so you don’t forget about them!

How are we doing “EAT YOUR BEST” Challenge competitors?  Still rocking out some high quality Paleo food in Zone proportions?  I sure do hope so!  You should be able to notice during your day to day life and especially during your WOD’s if you have been slacking or not.

DESIRED POSITION OF THE PUSH PRESS/JERK

Take a second to look back at Monday’s post if you missed the picture of the muted hip.  Both pictures demonstrate a correct position for the hips.   In the picture below her base, hip, and the bar (tagged with orange dots) are inline and perpendicular assuring a powerful, vertical, launch. This is an ideal position for the drive of the jerk or push-press.  Can you draw that same perpendicular line for Laura’s push press?

Take some time to develop this skill in warm-ups/cool downs.  Allow your hips to open/close and generate much more power.  Grab a coach and let them watch you dip/drive to make sure you are training this skill correctly.

“The greatest wealth is health.”  ~ Virgil