101 – Sunday, September 11th
9:00am – 11:30am
Come join Coach Turts and learn the Elements of CrossFit!
This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.
1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift / Sumo Deadlift High Pull
8. Clean
Price: Members $FREE$ / Non Members $40
Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.
Today’s Workout
Before Class: Prepare your body in your warmup with kettlebell swings, walking lunges, pushups, and skipping
Buy-in: Power Clean Technique Review
- demo by coach then practice leading up to WOD weight
WOD: “Clean Run In”
We’ve done this one twice before gang – be sure to scale the weight appropriately for the cleans as the goal is to preserve technique even under fatigue!
5 rounds for time:
- 400m run
- 5 power cleans (135/185)
- Power clean should be no more than 85% 1RM
Zone 5 – scale cleans to 115/165
Zone 4 – scale cleans to 95/135
Zone 3 – scale cleans to 75/115
Zone 2 – scale cleans as needed
Zone 1 – scale wod as needed
Cash-Out: Foam roll and lacrosse ball – focus on whole leg with rollers and upper back/shoulders/pecs with lacrosse ball
Hey all. I just found out that I have access to a HD video camera that is supposed to have a high frame rate function (aka slow motion). So I'm going to sign it out for the long weekend and then maybe we can set a time if people want to come in and have their lifts analysed frame by frame. Probably on Sunday if there is going to be an open gym. Sorry for the late notice, I just found out that I could sign this bad boy out.
Thanks for looking in to that Craig. That is exciting that you are allowed to sign it out 🙂
It's actually a different camera. I was just messing with it a bit. I think there is a 3 second limit to recording in slow mo. But that should be enough to do a clean or a snatch…. if it's timed right.
Hopefully it works.
Craig, that's an awesome idea! I know Sean B has experimented with the free Kinovea software (video analysis) – might be worthwhile connecting with him… but if that supernice camera does it all then it's all good!