On Thursday we are going to give a basic Trigger Point / MyoFacial Release self massage classes at each scheduled class time. If you’ve never experienced the benefits of the self massage techniques, you’ll be amazed. All you need is a ball… a small sized Kong Dog toy ball or Lacrosse ball are perfect. A tennis ball will work for most of you, but you bigger fellas will crush one. Try-Sports sells the Trigger Point Brand gear. Their rollers and balls are great. But if you can’t shell out for the kits, you can make many of the instruments yourself. We’ll have some homecrafted rollers on hand for the classes. All members are welcome and invited to attend.
Reilly hits 300lbs Squat x 3*reps at Bodyweight of 120lbs.
*The first rep wasn’t to parallel. This was his second set of 3 at 300lbs.CrossFit
Power Clean 2 – 2 – 2 – 2 – 2
3 rounds for time…
30 Thrusters (65lbs/45lbs)
The Power Clean is pulled from the floor and received and arrested above the paralled squat… the “power” position. It is a skill transfer exercise for the Clean. It is most typically used, or thought used, for developing power and speed at the top of the second pull. We prefer pulls for power and use the Power Clean to teach the turnover (fast elbows) and how/where to receive the bar in the front rack position. In CrossFit it’s used often because it’s is easier to teach than a full lift, but the PC, in and of itself, should be taught with improving the Clean as the goal. Be aware the bar path is different in the Power movements than the full lifts. A slight jump forward (like in vid below), or a more aggressive rearward pull at the top may be exerienced at heavier weights.
Power Clean Vid Demo: