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
Ring Dips


0 thoughts on “Posted: 5/24/2010

  1. Amanda says:

    Hey CFW peeps! Hope everyone had a great weekend. Can't wait to get back into the gym today. This weekend my sand volleyball partner and I won the AA Women's AVP Next/EEVB Charleston Isle of Palms tournament! Huge accomplishment for us! And yes, I'm tooting my own horn so get over it 😉 I have 4 weeks until the next tournament so I'm pumped and ready to train hard. Thanks to everyone for always pushing one another to the next level. Happy Monday.

  2. Angela says:

    Amanda! That's awesome! Congratulations and I'm sure you'll do great in the next tournament as well. Where will it be?

  3. Noelle says:

    Just PR'd my 100 yard swim time this am. Within the last 2 weeks I dropped down my swimming to about 1-2 times a week and have just been doing short interval stuff. It's the least amount I've ever swam – and the strongest I've ever felt. Holla!

  4. Andrew says:

    If you haven't had the opportunity to attend one of Will's Powerlifting Seminars, you're missing out. Tony continues to bring high quality instruction at an affordable price to those at CFW. Don't miss out this time.

  5. maria says:

    Congratulations Amanda, that's awesome…Keep us posted and toot away (that didn't sound quite right) Noelle – Keep up the hard (but short) work!