Party Time!

December 20th we will be heading out as a gym to a undecided location in West haven. We will do this immediatly after the 7:30 class. It would be awesome to come together as a gym and just hang out as normal people and not crossfit studs. More information to follow. I would love to see as many people as possible though.
– Remember every Wednesday at 6:30 pm and Saturday at 10 am is our friends and family. So bring whoever you want to have them try out what you do. We want to see this happening more because without you guys spreading the news we can’t build this gym to what we see it becoming.
-Remember December 14th is the Winter Meltdown at Crossfit Milford. We have several athletes participating in this event so we want our gym to come and support them. This is very exciting for them and the more people with there Savin Rock gear on the more comfortable they will feel!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Push up 41×1
– RKB Swing
– Goblet Squat
– 10 pulls on rower *Form Focus

Then

FITNESS:
A.1 DB skater squats x 8 (4/side) x 3 sets
A.2 BB bent over row x 6-8 x 3 sets
A.3 db ext. rot.x 6/side x 3 sets
+
10 min
5 goblet squats
7 kb swings
9 sit ups
50 jump rope singles

PERFORMANCE:
A.1 DB skater squats x 8 (4/side) x 3 sets
A.2 BB bent over row x 6-8 x 3 sets
A.3 db ext. rot.x 6/side x 3 sets
+
10 minute amrap @ 90%
7 HR push ups
7 pull ups
9 air squats
9 box jumps w step down

By Daniel Camargo
http://www.boxlifemagazine.com/training/the-hang
HIGH-HANG

The high hang is unique in that it requires very little movement at the onset of the lift. Stand with the barbell at your waist then lower it somewhere between your waist and mid-quadriceps, allowing your shoulders to pull forward in front of your hips. Once the bar has been lowered to position, without hesitation and at great speed, lift the bar along the same line you used to get to the high hang depth. Immediately upon entering the power position, extend vertically and dive under the barbell. The short timing of the high hang position will transfer beautifully into the snatch and clean from the floor.
Mid-Hang
Mid-Hang-Front-View2
Moving lower towards the ground is the mid hang position, where the barbell is right above your knee caps (patella). Stand with the barbell at your waist then lower it to the top of your knees, again ensuring the shoulders shift forward in front of your hips. Once the bar has been lowered to position, without hesitation and at great speed, lift the bar along the same line you used to get to the mid hang depth. Again, at the power position, extend vertically and pull yourself under the barbell. What makes this hang lift different from the power position and the high hang is that with the mid hang you’ll notice a significant “loading” of the hamstrings, which is vital to the snatch and clean.
LOW-HANG
Low-Hang-Front-View2
The third and final hang lift is the low hang position. In this position the barbell hangs just below your knee caps. Stand with the barbell at your waist and bring it down just below your knees. Once the bar has been lowered to position, without hesitation and at great speed, lift the bar along the same line you used to get into the low hang position. Immediately upon entering the power position, extend vertically and dive under the barbell. This position is unique because it’s only a few short inches from the previous mid hang position, yet the difference in distance requires you to move your knees. This can be very challenging for people. So though they’re close in height, the need circumvent the knees makes the lifts worthy of the distinction and both should be practiced.




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