CrossFit 1440

Please sign up for the Port Town Throwdown a Fundraising Benefit for The Life Rolls On Foundation? After the run Team 1440 will be competing against 15 other boxes …

Day 42of the 21 day Sugar detox (4/8-4/28) 30 day Paleo challenge (4/29-5/28)!!

Workout of the day-
A-For Load
5×3 Front squat

B-For Time
“Burpee Helen”
25 burpees
3 rounds
400m run
21 kb swings
12 pull ups
then 50 burpees

Front rack position

The front rack position requires wrist flexibility and the ability to keep the elbows up and parallel to the floor while maintaining the weight in the heels(toes up), and the ability to keep the torso upright (chest up) so that the load is carried on the shoulders(not on the collar bone). One trick for a successful front rack position is to start off in the “frankenstein stance” and place your fingertips on the bar while it rests on the shoulders. Oftentimes wrist inflexibility will make it nearly impossible to keep your hands wrapped on the bar while resting the bar on your shoulders (deltoids). Know that in order for the weight to stay on your shoulders in the deep squat,the elbows must be stay UP!

Workout of the day-
A- For time
2013 Crossfit regional WOD 5
21,15,9
Deadlift
Box jumps

B- for time
2013 Crossfit regional WOD 6
100 Du’s
50 HSPU’S.
40 T2B
30 Push press
90 walking lunge

Churro and Zombies going away party is going to be on the 31st!

Workout of the day-
A-For technique
2 Snatch complex EMOM ,10mins
Snatch complex
1 wide grip deadlift with third pull
1 snatch high pull
1 snatch

B- For time
30 hang clean
30 Du’s
800m run

Trying to get a group of people to go this Sunday to watch the SOCAL REGIONALS let me know if you plan on going!
May 17 – 19 from 8 am to 7 pm
Del Mar Arena
2260 Jimmy Durante Blvd, Del Mar, CA 92014

Going away party for Zombie and Churro May 31st!!

Workout of the day-
A- For reps
7 min AMCAP
30 KB lunge buy in
1 Kb complex:
4 SDHP
4 KB swings
4 Goblet squats

B- For time
3 rounds
100 m farmer carry
15 Clapping push ups
5 T2B

Cash out – 500m row

Trying to get a group of people to go this Sunday to watch the SOCAL REGIONALS let me know if you plan on going!
May 17 – 19 from 8 am to 7 pm
Del Mar Arena
2260 Jimmy Durante Blvd, Del Mar, CA 92014

Workout of the day-
A-For load
30 reps shoulder press

B-For rounds
5 min AMRAP
3 Deadlifts
5 Burpees
5 min rest
5 min AMRAP
5 Thrusters
5 pull-ups

“Active Shoulders”!

Every time the bar goes over your head I’m telling you “Active Shoulders”! What the hell am I talking about?

When do we need to have and active shoulder?

The active shoulder position is reached at the end of the shoulder press, push press, push jerk, snatch, thruster, and throughout the overhead squat.

How should the position feel?

So what does it feel like when we have “active shoulders”? When pressing weight overhead, the shoulders are activated by having the midsection tight, your ribs locked down. The bar is lined up over the shoulder blades, hips and middle of the foot. The elbows are locked and the shoulder blades are pulled down and together.
Simply thinking about actively pressing up towards the ceiling should do the trick..