Mark your calendars… Will Kuenzel is coming back to CFW
Saturday, 17 July at 9 am, Will Kuenzel will be back at CFW to present another Powerlifting Seminar. This time, Will is going to expand on his lifting seminar and teach more about lifting programming and the dedicated techniques the Powerlifting community uses to build strength and move heavy weights. Stand by for more details.
Hunter and Mike learning the finger tip Jerk
CrossFit doesn’t teach the finger tip jerk. It’s a sports specific technique and CF is broad and general. It’s about being good at everything. The best CrossFitters and CrossFit Instructors recognize the importance of going beyond the basic curruiculum of CF and learning the specific techniques of sports. Weather it be track and field, gymnastics, powerlifting, Oly lifting, or other discipline, the application of sport specific principles and technique improves the athlete’s ability to perform better at General Physical Preparedness (GPP)… CrossFit.
So what about the finger tipping the Jerk? It’s not applicable to most CF workouts. Doing power jerks with lighter weights at high reps requires a full grip to maintain speed. However, learning to finger tip teaches the athlete to produce power at the hips and transfer it to the bar at the chest and not the hands and arms. And more importantly, it teaches the athlete to push him/herself down and under the bar as opposed to pushing up on the bar. In a push press and shoulder press laden world that CF is, we see more athletes relying on shoulder power, or mostly pressing, to overhead a bar. Teaching an athlete to finger tip the Jerk gives them the understanding of how correct and efficient Olympic lifting technique can improve their CF performances.
Hunter and Mike get weekly Oly sessions in and have learned very quickly. They have PRed both lifts and are completing our heavy Oly focused WODs as Rx’ed. Congrats guys… keep the PRs coming!
Overhead Squat 5 – 10 – 2 – 20 – 5 – 10 – 2 – 20
*No more than 1 minute between sets
Weighted Pull Ups 6 – 6 – 6
*Rest as needed
5 – 10 – 15 – 20 reps for time…
Weighted Box Steps – 20" box (25lbs DBs / 15lbs DBs) *Alternate Legs