I started working out at Michiana Adventure BootCamp with Jim in July of 2007 with the intention of doing a four week bootcamp three times a week and calling it a good day! BOY WAS I WRONG….
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Nice job to all who were at the full house during the 6:00 p.m. class last night. It almost looked like the start of a marathon when Tara yelled go and everyone took off. Awesome job the 4:30 & 6:00 p.m. classes who suffered through the heat and humidity. There was such an energy that I didn't want to leave before everyone had left.
One of the nagging issues in a CrossFitter's world happens to be shoulder health. After looking around for shoulder mobility exercises I came across this video about a great shoulder mobility exercise. I like it so much that you will start to see it in the gym for warm ups and even for cools downs. Both Carole and I tried these with both arms and was enough to cause a sweat.
Video review for behind the neck exercises: Jerk Skill Transfer.
Grip Strength Training
2 rounds of up to 1 minute hex dumbbell holds
Grab 2 hex shaped dumbbells and hold the ends in each hand so the dumbbells are pointing towards the floor. Use a weight that you can not hold the entire 60 seconds without dropping. Do this for 2 rounds. Journal the amount of weight you used and the time each round you held the weight.
The reason for this exercise is to help strengthen your grip, which will help you in all pulling exercises where grip strength is important. Ex. pull-ups, dead lifts, heavy SDLHP, snatches.....
WOD
3 - 3 - 3
Power Snatch
Then
3 Rounds of:
3 Behind The Neck Military Press
6 Behind The Neck Push Press
9 Behind The Neck Push Jerks
Rest 1 minute between rounds
Your weight should be 85% - 90% of your CrossFit Total from last week and use the same weight for all the reps.
Posted by Jim on August 10 2010 - 1:53 AM
I will be power snatching in NO time!
Grip strength is very important.Understand exactly why you can not afford to have weak hands if you want to achieve a big bench,deadlift and squat.The hands MUST be extremely strong for the rest of your body to be extremely strong! These experts will show you tried and true methods for getting the job done!
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