Feb
02
2018

Crossfit Syosset/ Friday, February 2nd

It’s Friday!
Thank God it’s Friday, Friday, Thank God it’s Friday, Friday, Friday!
Anyway, We’re working on Cleans today.  Yesterday was Snatches, when we work on Cleans and Snatches the most important thing to remember is Technique not weight.
So, even thought it says 7 x 1 as the rep scheme that doesn’t mean we are finding our 1 rep max.
It just means you are performing 1 snatch and resting, your thoughts in-between reps are:

“how was my Technique, was it good enough to add weight or should I stay here and work on my form?” Or, “Hmmmm that felt really good, let me add weight and see if I can do more.”
Here’s what you should not be saying:
“God Damn that hurt, let me add weight I know I can get more!”  Or,  “Holy shit My Back! Ah Fuck it I can definitely of more weight that was light!”

Be Smart!!!!  Without your health you won’t be working out much.

Skill:

Clean
7 x 1

Workout:
4 Rounds
500 Meter Row
25 Burpee
For Time

*****This is really important so pay attention.  When you do your Burpees especially those who are in the Challenge
DO NOT LET YOUR HIPS DROP TO THE GROUND ON THE WAY DOWN WITHOUT THE REST OF YOUR BODY AND YOU LOOK LIKE A SPINELESS JELLY FISH DOING A BURPEE.  THIS IS WHY YOUR BACK HURTS AFTER DOING BURPEES.
YOUR WHOLE BODY SHOULD STAY IN A STRAIGHT LINE ON THE WAY DOWN AND ON THE WAY UP.
I GUARANTEE YOU WILL NOT FEEL ANY PAIN IF YOU DO IT THIS WAY.  DON’T BE LAZY AND LET YOUR HIPS DROP DOWN LIKE A PILE OF BRICKS.
WHEN YOUR HIPS DROP DOWN ALL YOUR BODYWEIGHT GOES TO YOUR LUMBAR SPINE, ALL YOUR WEIGHT IS RESTING ON YOUR LUMBAR FOR THAT PERIOD OF TIME.  SO IF YOU WANT TO ABUSE YOUR SPINE AS MUCH AS YOU WANT TO ABUSE YOUR LIVER ON A SATURDAY NIGHT DON’T DO IT IN FRONT OF ME!!!!!*****

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