Monday – April 15th, 2013

Every person is different and has a different contribution to make.  No one is destined to fail.  Have you recognized your given talent?  Have you taken the time to develop it and share it with others?  What are you waiting for?
Split Jerks – Bar starts in the Front Rack Position with elbows pointed at the wall in front of you.  You will dip by bending your knees just enough to jump.  Your upper  body should not lean forward or back at all.  The explode up and jump hard but not high.  Once the bar leaves your shoulders and your feet leave the ground you will push yourself down underneath the bar while your feet split forward/back and wide.  You will land with your arms locked and weight on the heel of your front foot and ball of your rear foot.  The arms locked when you land is what makes it a jerk.  There must be no press of the arms.  If you press the weight it is a missed lift.  Often in CrossFit competitions they let a little press of the arms.  We are practicing the Jerk so I want no pressing.  Let’s be obsessed with proper form.  With the feet split and the weight locked out overhead we need to bring our feet back parallel with one another.  Move your front foot back about 12 inches and then step forward with your rear foot so that your feet are parallel.  It is important that you do not rush these steps.  Engage your glutes and have the lower body in a rock solid stable position.  
Workout Strategy
Today is As Many Rounds As Possible in 15 minutes of Double Unders, Toes to Bar, And Wall Walks.  There are two ways we use the clock in CrossFit to help us reach maximum intensity for a given workout.  That is task specific (meaning there is a certain amount of work and do it is fast as possible) or time specific like today where there is a set amount of time (do as much work during that specific time as possible).  In CrossFit when we say work as hard as possible we don’t really mean go 100% from the very beginning.  The human body can only sustain about 45 seconds of true maximum effort.  What we mean is to have the highest average possible output over the time period to maximize the amount of work down.  Sure we could do one round of the following movements in about 60-70 seconds.  That speed would not last very long.  What we are after is a consistent work to rest ratio throughout the workout.  Ultimately the person who rests the least will get the most work done.  With a fifteen minute workout we need to go at what will feel like a pretty slow pace from the beginning since toes to bar will probably be the limiting factor for most people.  The fatigue caused by the toes to bar will effect the static hold of the midline required in the wall walks.  So we need to break up and rest appropriately during the toes to bar.  Technique on the wall walks.  You will go into the push up position with your feet at the base of the wall.  Walk your feet up the wall keeping the body in a plank position until your stomach hits the wall and your hand are within 6 inches of the wall.  DO NOT over arch your back.  Then come down in a controlled manner.  For the Box walks into a pike position.  You will put your feet on top of a box then have your body in a plank position to start.  then you will walk your hands back towards the box only bending at your hips until your shoulders are directly underneath your hips and then walk back to the starting position, repeated three times each round.  We should plan for 6 or more rounds.
Workout of the Day
Strength of the Day                                                Split Jerk: 10 minutes to Establish a 3 rep Max
Level 1: 15 Minute AMRAP of: 

50 Jump Rope

6 Knee Raises

3 Box Walks to Pike Position

Level 2: 15 Minute AMRAP of: 

75 Jump Rope

4 Toes to Bar

3 Box Walks to Pike Position

Level 3: 15 Minute AMRAP of: 

100 Jump Rope

8 Toes to Bar

3 Wall Walks

Level 4: 15 Minute AMRAP of: 

50 Double Unders

12 Toes to Bar

3 Wall Walks

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