Welcoming - Thursday, March 7th, 2019

Welcoming

One compliment we hear often, is how friendly + welcoming our members are to new people. Both those just dropping in to the facility while in town, + those who are new to the facility.

We want to thank you! We all remember how intimidating walking in to the gym for the first little while was. Or if you’ve ever dropped in to other affiliates while traveling, you know that sometimes it doesn’t matter how long you’ve been a CrossFitter, it can still be intimidating walking in to an unfamiliar space.

Thank you for making everyone who walks into our facility feel welcome!

Thursday, March 7th, 2019

Focus: The Jerk

WHAT IS THE MOST COMMON FAULT? HOW DO WE FIX IT?

90% of us its the Jerk dip and drive,

A critical part of the jerk is keeping the bar connected to the shoulders in the dip to maintain its security in the rack, preserve balance, and allow the max force transfer. I see athletes stand normally with a passive knee position.. also looks like hyper extending knees and no evident use of muscular tension to keep the athlete from falling forward.

If we initiate the jerk dip from this passive knee lock, there will be a moment of slack during and causing a freefall before the quads catch up and gain control. This" freefall" can cause the shoulders to drop out from under the bar ( creating space between the body and bar) . This means not only more jarring downward force as we try to brake in the bottom of the dip, but increased likelihood of our balance shifting forward, and of the bar losing its security in the rack position. What does this mean? It means there is the connection and reduction in force transfer and often a misdirection of the bar path, pushing forward and pressing the bar instead of using the body to drive the bar.

Prior to dipping, unlock the knees and generate tension in the quads and glutes. You may hear your coach say unlock the knees... Note that we are not actually bending the knees. We are simply getting out of passive hyper extension and creating tension throughout the legs and hips. This will allow you to dip as quickly as is appropriate for you without slack and minimize the chance of a loss of connection to the bar.

Staying connected to the bar through the dip, staying off the toes, standing tall and driving with posterior chain will all result in a massive force transfer from you through the bar, causing the bar to travel off the shoulders creating space for the pull under and catch with active shoulders and not applying the force transfer up into the bar from underneath in the split position.

Take time today to listen, learn and try to apply the instructions given by your coach, I guarantee if you stay connected to the bar in the dip and drive up through the bar from the drive, you will see an huge difference in power and a "floating bar". The next challenge for another day is, will you have the guts to pull under and catch it .. :) I believe you will!
Coach Stouty

Jerk Drive & recovery
1-1-1-1-1-1-1
(building heavy)
reduce weight to 80% of final rep and use for
Jerk Complex from the floor
E90 secs x 6 rds
3 Push Jerk
2 Split jerk

WOD : 20 mins

4 x 3 min AMRAP with 2 min rest between

5 Jerks 155/105
7 Box Jumps 24/20
9 Push ups

Level 2:

4 x 3 min AMRAP with 2 min rest between

5 Jerks 115/80
7 Box Jumps 24/20
9 Push ups

Level 1:

4 x 3 min AMRAP with 2 min rest between

5 Jerks 75/55
5 Plate Jumps
5 Box Push ups

Cash Out:

3x 30 second Forward Scales ( both sides)
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Check back each night at 8pm for the next days WOD
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Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
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