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Wednesday, March 12, 2014


Bird Dogs
Theraband Routine

Warm Up

2 Rounds:
10 Pike Situps
10 Kettlebell Swings
10 Goblet Squats
10 Push Ups
10 Lunges


A) 5×5 Strict Dips + ME Kipping Dips
B) 5x 20 1 Arm KB OH Lunges (10 R/10 L arm) 

Notes:  Choose either rings or boxes for the Dips, whichever allows you to get full ROM while maintaining a hollow body position.  Advanced athletes may add weight to the strict Dip portion.  For the Lunges, go as heavy as possible.  10 steps should be unbroken per side.  You may pause while switching arms, but the rest should just be long enough to switch.  A front rack may be used for those with Shoulder or Overhead issues.



7 Rounds:
5 Hang Squat Cleans (155/105)
12 Box Jumps (24/20)
15 Burpees
-17 minute cap

Notes:  Power cleans may be performed instead of squat cleans if needed.

Cool Down

Wrist Stretch, 1 minute
Pigeon, 1 minute each
Downward Dog Calf Stretch

Many of you may have seen this video but if not, this is our very own Derrick Johnson breaking the American record in the snatch for the 62kg weight class. This is a 122kg (268#) at a body weight of 136.4 pounds. He is essentially working towards a double body weight snatch – an absurd number by any measure. For comparison, this would be like me, at 205ish pounds snatching nearly 405 pounds, which happens to be exactly the world record for my weight class. This is a testament to years of hard work and discipline on Derrick’s part. 

I am big fan of the idea in CrossFit (and all athletics) that things do not vary per athlete by kind, only degree. I just watched nearly every athlete in my evening classes set Personal Records for their back squat. Some of them were flat out shocked at the numbers they put up. We had many of our ladies squat into the high hundreds, with a few breaking into the 200s. I watched more and more of our guys get into the 300s and even push past that tough 350 envelope. It takes a lot of dedication to mobility, conquering fears, and dedication to a program to hit numbers like these. Derrick has done just that for over half his life. Those of you who squatted more than you ever dreamed possible and maybe truly “felt strong” for the first time in your lives, are getting a taste of that pay off from all your hard work. We might not be breaking American records but we at least understand now what that drive is and how to keep pushing ourselves to be better. 

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