802 CrossFit

Deadlift Program Week 2: 8/18/2017

Deadlift Program Week 2

5 sets of 3 Reps (5×3) at 75% of your 1 Rep Max

The deadlift largely targets and conditions the posterior chain of muscles (i.e., rhomboids, erector spinae, gluteals, biceps femoris). These muscles not only provide midline stability in sagittal plane exercises, but they also provide for the large power output demanded by the barbell and gymnastic movements in most WODs.  Common points of performance are sometimes forgotten when executing movements we often do.  A review of these points and simple tweaks can often help add extra pounds onto our lifts.

The Deadlift

  1. Feet about hip width with the bar over center of feet, or about 1/2 inch from shins.
  2. Shoulders slightly in front of bar.
  3. Weight in the heels
  4. Torso angle remains the same until you pass knees
  5. Bar stays close to body the entire lift

Technique OR 800’s: 8/16/2017

Technique days give us a chance to spend time coaching at different levels on specific movements.  Wednesday brings Pull-Up Technique/Strength.  For those that have their pull-ups down, it will be a double met-con kinda day!

The first video below is targeted for Fitness/Performance.  The second video is for those always struggling to keep themselves busy during mobility.

Strength & Mobility: 8/15/2017

Handstand Push-Ups build strength in the prime movers (chest, shoulders and triceps), improve balance, and condition the core. Handstand Push-Ups though, are not recommended for beginners and in some cases, not at all. Good news is, we’ve got everyone covered!

Video #1 below is for EVERYONE.  3 great mobility drills to get you ready for HSPU and like movements.

Tuesday Strength:

Rx: Deficit Hand Stand Push-Ups

Performance: Kipping/Strict HSPU Progressions/Technique (Video #2 Strict Progressions & #3 Timing the Kip)

Fitness: Dumbbell Press/Strict Progressions (Video #2)



Mobilize for Squats: 9/14/2017

Week 2 of our Squat Program increases the weight on the bar slightly.  We will be squatting 5 sets of 5 reps at 52.5% of our 1 Rep Max.  We cannot stress mobilization enough when it comes to preparing yourself for class!  At a loss? There are 3 great actions below for a better squat!  Learn them and let’s see it before class!

The Deadlift Program: 8/11/2017

Hitting a new PR in the deadlift might be surprisingly more simple than you would expect…. Deadlift hard and heavy and then let your body rest and grow.

There’s no need for fancy techniques.  You’ll only deadlift once per week, at least 3-4 days after squatting. You’ll also take every fourth week off. This is to allow sufficient recovery and prevent overtraining. Instead, you’ll train the lower back muscles during the fourth week.

Last week we found our 1 Rep Max Deadlift (see below).  If you didn’t, have no fear, your coaches will direct you on what weights to use for the program.  Your focus may be a bit different…. (form/technique etc).


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Week 1:

5 x 5 (5 sets of 5 reps) at 70% of your 1 RM (Rep Max)

Free Trial Thursday: 8/10/17

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All Classes, All Day are FREE!  Bring a friend that has been wanting to give CrossFit a try!  They sign up, you save 50%

802 CrossFit In-House Competition

For those that missed the FaceBook post, we will be throwing an 802 CrossFit In-House Competition on Saturday, 9/30 at 9am!  The competition is a great way to get people that typically go to different classes together while working hard through a few WODs.  Top finishers will get membership prizes and more!

We will be wrapping up the day with a Deep Fried Turkey and all the fixins’!  You won’t want to miss it!

Please sign yourself in on Mind Body asap so we can get planning!  This class is FREE and all levels will be participating!!!!

The BB Row: 8/9/2017

BARBELL ROWS are a great assistance exercise for your upper back, lats and grip strength.  We will be cycling through BB Rows, Dumbbell Rows and Ring Rows on Wednesday.

The video below shows proper stance, grip and focus of the barbell row, but skills can be carried over using the dumbbell as well.

Your Stance: 8/8/2017

The JERK primarily uses the lower body and trunk to dynamically get the barbell overhead. This is often best achieved by taking a bit of a wider stance, with your feet slightly externally rotated. Although it varies from person to person, most people take a stance similar to their front squat.

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You may have psychological difficulty with this because a narrow stance feels more powerful. But unless you have outstanding ankle flexibility, it is difficult to prevent your torso from shooting forward in the drive phase of the lift while in a narrow stance. It’s also difficult to wind up and subsequently release the stored energy in your hips while employing a narrow stance.

Rx, and Performance levels will be working on the SPLIT JERK  while Fitness Level will be working on the Push Jerk (see below).