(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

TGIF: 8/10/18

  Saturday Heat Times are Officially DONE!!!

A Few Things That Will Make The Day Smoooooth….

  1. Arrive at 9am for athlete briefing
  2. If you can’t stay for all WOD’s do what you can and let us know to pull you out of heats you can’t stay for.
  3. You MAY bounce from Rx to Scaled depending on the WOD demands, but you will only be in the running for prize packages if you do all 3 Rx.  Most important thing to remember here is HAVE FUN and remember what you can and cannot do!
  4. YOU CAN AND MAY HAVE TO SCALE FURTHER THAN WHAT THE BOARD SUGGESTS.  ESPECIALLY IF YOU ARE BRAND NEW.  Please ask a coach if you need help in choosing what weights to use.
  5. Each athlete will be responsible to find a judge for themselves regardless of what level they are doing.  JUDGES can not judge for someone if they are in the next heat.  Only choose someone that has already gone, or are in later heats.
  6. Suggested warm-ups will be provided for each WOD.  You should begin this warm-up while the heat before yours is going.
  7. When possible, find someone in the previous heat using the same weights as you.  You may take over their station when their heat is complete.  If you take over a station that has weights you do not need, please rack them and get them out of the way.
  8. WEAR YOUR 802 GEAR!  Chris Russell will be taking photos for us! 
  9. Most important, HAVE FUN!


Pull The Tension Out of the Bar: You want to create a tremendous amount of tension using your lats. Grab the bar, and use the weight as a counterbalance to pull yourself into proper pulling position. You will use the bar to drive your chest up, and lower your hips into their optimal position.  A common mistake when trying to pull the slack are:Pulling against the bar with bent arms. Keep your arms straight the entire time and pull the bar with your lats rather than your arms. Think of your arms as hooks that are there just to connect your hands to the bar. They don’t do any pulling.

Pull Your Chest Up Tall After pulling the slack out, drive your chest up hard. If your t-shirt has a logo on it, everyone in front of you should be able to see it. Pull your torso upright and get your spine into a neutral position. You should feel immovable, like you’re torso is a solid piece of steel. Drive your chest up, keep the bar close to your body, and stay upright in an optimal pulling position. Common Mistake: Leaving your chest parallel to the ground, and shoulders way over the bar. This puts a lot more stress on your lower back. It forces you to use a lot more of your lower back to pull the weight off the floor, instead of using your legs to drive it.

Create Tension In Your Hamstrings As you are pulling the slack and your chest upright, lower your hips towards the ground. As you lower your hips, load up your hamstrings. Find your heels and create as much tension in your hamstrings as you can. You should be using the weight as a counterbalance to sit back onto your heels. Try to maintain a vertical shin angle. This will help ensure that you’re keeping your weight back, and getting full use of your hamstrings.

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