Fever

Crazy Night...

From 9:30pm - 2:30am I had the chills and a red hot fever - slept in my CrossFit hoodie (hood up) and every blanket and comforter I could find - Between the hours of 12:30 - 1:30 I went to another dimension - It felt like someone had slipped me Peyote and then put me into a sweat lodge, not that I've experienced either ;-) - I slept for a minute and woke up, slept for a minute and woke up...after about an hour of this I was flat out delusional - Somewhere between 2:30-3:30 the fever broke, I woke up in a puddle of sweat; I was happy but hung-over from the ordeal...

Fortunately, I knew Andrea was coming in to coach this morning - I called her around 5:15 to check in and of course she was more then willing to coach all classes.

And how appropriate to have her head the morning classes as Handstands and Deadlifts were in the Workout; 2 movements Andrea is well versed at coaching!

Quite frankly her handstand coaching is unparalleled - I got her post workout report and heard there were many new handstand and handstand pushup successes.

Her understanding of the deadlift is equally impressive. She has worked hard to master the deadlift in her own personal practice and like many great coaches turned it into a coaching strength - Again her post workout report sounded like we had a few more breakthroughs in performance!

So congrat's to all on a killer effort!

From all those in attendance today and triple that from me;
Thank You Andrea!

WOD:

AMRAP in 20 Min

5 Handstand pushups

10 Deadlifts

15 Jumping Slamball

Hip function and core strength

Take a good look at some of the shrug pull angles in the Flickr Pictures...

...it's a continued education and understanding of the cues given in class today

You lengthen the spine through a big breath and then flex the abs...

This braces the body; helps make it one unit so the powerful hips and legs can do their work

Another big take-away is the movement and function of the hips in barbell pulls...

You are really dialing in on this!

Yes the deadlift and pull variations will make you a stronger, powerful and better conditioned athlete but...

It's also one of those magical movements that has a huge transfer to everything else we do!

Excellent, excellent progress!

A huge thanks to our coaches who gave some great input and cues today!

Flickr Slideshow

Another great day of training in the blue room!

A short core warm-up where some individuals got the extra coaching to help their Kip...

Some Powerful work with the barbell...

And a tough finishing circuit!

Loved it!

We had some surprises...

JUD was back in!

...and the 0730 team had a guest appearance from 2 of our youngest CrossFitters!

Deadlifts, Ring Work, Jumping Slamball, Flying Arm Bars and More

Excellent work today dialing in on Deadlift Form!

I'd like to go a bit more in depth on form and include some quality pictures.

When I upload pictures to Google Blogger the quality gets distorted so I'll have this discussion on my Fitness Blog.

Jerry Hill's Fitness Blog

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I loved our starting circuit today!

It gave everyone an opportunity to work on some upper body strength with Ring Dips, some auxiliary core and grip strength with "Flying Arm Bars" while more specific coaching was happening with the ultimate movement for mid-line stabilization; Deadlifts!

I thought the "Flying Arm Bars" were fun and functional!

Credit for this movement goes to my buddy Jason Brown over at;

Combat-Sports-Conditioning

How did the "Flying Arm Bars" work out for You?

How about the rings?

Are you starting to get a better feel of how close you need to keep the rings in order to properly support yourself?

Elizabeth has had good success working Ring Dips with the band, this is an option if you want to experiment with them.

Starting Strength Circuit

5 Rounds:

80% of 1 rep Maximum in the Deadlift x 5 reps

Ring Dips x 5 reps

Flying Arm Bars x 10 reps

How great is it that I suggest a new twist to traditional Slamball and you psycho's run with it...

...or actually JUMP with it!

Conditioning Circuit

4 Rounds for time:

30 Jumping Pullups using a Rope

25 Situps

20 Kettlebell Swings

15 Jumping Slamballs

...A good little gasser after the Strength work!