Tag: front squat

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Preview

Coming Up 9/25/22

Well. We are coming out of the hang position on our Olympic cycle. But this week, we will add in the pause and pull. The Clean / Snatch Pull is CRUCIAL! The triple extension. (cue angels singing). Come with an open mind, ready to listen to some killer cues and possibly be a little humbled. I personally am every time we lift.

Holy macaroni! Madness in the Mat-su is THIS WEEKEND! I came in to scrub the floors and walked in to the Koalas doing a little team training. I cannot WAIT for all the Soldotnans to show up to this thing!

Sneak Peek

  • 9/26 Front Squats
  • 9/27 Cleans and BMU work
  • 9/28 Pausing Split Jerks
  • 9/29 Some Dumbbells and Doubles
  • 9/30 Snatches and “Double Down”
  • 10/1 Partner day

What day are YOU looking forward to?

Looking forward to another week with all of you!

OTHER NOTABLE EVENTS:

10/1-10/2 Madness In The Mat-Su team Comp – Matsu CrossFit
Registration is closed, but our teams would LOVE to have you come support us. Our friends at MatSu are also asking for any willing and capable judges to come help out at this event. Our current teams are CrossFit Kainos (Scott, Brennen, Holly, Jac), Kainos Kangaroos (Patrick, Shawn, Savannah, Kara H), Kainos Koalas (Jared, Elijah, Randi, Hannah) and Ramblin’ Reams (Brittany, Jesse (CFNE), Rob (MatSu), Kaitlyn (Denali)). Should be one HECK of a weekend!

Categories
Preview

Coming Up 9/18/22

This next week, we will continue to dial in our hang Olympic work in both the strength portion and continue it into the metcon.

We are officially 2 weeks out from the Madness In The Matsu competition! We are SO excited to watch our teams go up against literally over a hundred other CrossFitters across the state. It’s going to be a fun and new challenge for a lot of them! Consider coming out to watch!!

Sneak Peek

  • 9/19 Hang Snatch
  • 9/20 Front Squats and “Flatline”
  • 9/21 Overhead work
  • 9/22 Farmer carry day!
  • 9/23 Hang Clean
  • 9/24 Partner day

I don’t know about you, but my jerk game needs some WORK! I am looking forward to getting into class for some coaching on the Split Jerk on Wednesday.

What day are YOU looking forward to?

Reminder- We are rolling into fall faster than you can say “winter“. Please take your shoes off BEFORE you walk on the black mats!

OTHER NOTABLE EVENTS:

9/24-9/25 CrossFit Gymnastics Course – CrossFit Northern Exposure
This course is designed for both coaches and athletes. It is a 2 day course that involves movement assessment, programming and scaling, and how to spot and self spot. We don’t get many courses in Alaska AT ALL, and this one is absolutely NOT only for coaches. If you want to step your gymnastics up a level, I highly encourage you to attend this!

10/1-10/2 Madness In The Mat-Su team Comp – Matsu CrossFit
Registration is closed, but our teams would LOVE to have you come support us. Our friends at MatSu are also asking for any willing and capable judges to come help out at this event. Our current teams are CrossFit Kainos (Scott, Brennen, Holly, Jac), Kainos Kangaroos (Patrick, Shawn, Savannah, Kara H), Kainos Koalas (Jared, Elijah, Randi, Hannah) and Ramblin’ Reams (Brittany, Jesse (CFNE), Rob (MatSu), Kaitlyn (Denali)). Should be one HECK of a weekend!

Categories
Review

The Week In Review 9/2/22

It’s been one heck of a week with our 3 rep retests, some brutal Dumbbell work, and Wall Ball Push Press to a Target!

We saw some incredible lifts. Here are some Personal Records we saw. (Did you know that is what “PR” stands for??)

3RM Strict Press

  • Elijah 145#
  • Allison 85#
  • Kristin 65#
  • Sammie 90#
  • Michael H 155#
  • Lisa 72.5#
  • Natalia 75#
  • Brennen 185#
  • Michelle H 63#

3RM Front Squat

  • Elijah 265#
  • Sam V 195#
  • Allison 120#
  • Amanda 105#
  • Makila 115#
  • Brittany 220#
  • Patrick 255#
  • Scott 245#
  • Michael H 255#
  • Brennen 310#

After a hard week of training, you guys deserve a long weekend to relax. OR hit it hard with us Monday for our Hero Workout.

Monday will be an UNCOACHED 10am class ONLY. If you have 24 hour access, you are welcome to pop in anytime to hit it hard. If not, we look forward to seeing all of your bright and smiling faces at 10!

Categories
Field Notes

August Training Focus

I know, I know.. it’s August 5th. Better late than never, right??

You may be have noticed some different ways to press and squat in the month of July. It’s been unique and different! The reasons behind this is to expose you all to different ways we can Strict Press and Front Squat as we continue to stick to those high reps at light to moderate weight.

For August, we finish up that pesky tempo work and transition into some 1 + 1/2 rep assignments! We will continue to superset each strength day with some beautiful accessory work as well.

Our Olympic cycle switches gears from Snatch to Power Clean this month. We will test our 1 rep (today!), continue the 2 day/week skill work, and will retest at the end of the month. If I’ve said it once, I’ve said it a million times: LET’S LIFT SOME WEIGHT!!

(Have I said that?)

You all have been crushing this cycle so far. Keep trusting the process!