Clean & Jerk

The clean and jerk is one of the two Olympic weightlifting events

The clean portion of the lift refers to the lifter explosively pulling the weight from the floor to a racked position across deltoids and clavicles.

Today we practiced on the Push Jerk/Split Jerk from the standing position.

The Jerk is when the lifter bends the knees and then straightens them in order to propel the barbell upwards. The lifter pushes slightly with the arms. This pushes the lifter underneath the barbell. A split jerk is most often used, in which one leg lunges forward while the other moves backward. The lifter must hold the barbell overhead, keep the arms locked, and move the legs directly underneath the torso so that the entire body lines up in a single plane. A push jerk can also be used, in which the lifter keeps both legs in position, bends the knees and jumps into lockout position.



Pride Continued…

There is so much good stuff to tell you of how the week ended.
The star of Thursday night Kids Club, Nathan was so impressive. Nathan was the shy one several months ago. He's the one who didn't want to leave Mom's side..... not anymore. He comes in enthused and excited to tell Miss Stacey and I something....anything....and everything.
He even wants to teach us some things in the gym!!

He'll even teach you that burpees can be FUN!



Following the Kids Club the adults took on some action with heat #1 - Stacey vs. Ryan going at "Baseline" followed with me.... as always finishing last at the pull upbars. I have not seemed to master that and like many things I have work to do. BUT I NEVER GIVE UP!

"Good Friday" was exactly that. It began with a great Team WOD
Team A: (and winners) Heather, Holly and Maureen
Team B: (second place but also winners) Ken, Brendan and Joy

Big shout out to Ken for making it through two classes this week. Taking him I'm sure out of his comfort zone to do things he has never done before. But I really didn't need to worry because he did very well. I was delighted how well he did.

The great day didn't end there.

We are very happy to say we have acquired a new (used) refrigerator from Elisabeth. We were so thrilled (once we got it out of the house) to have a refrigerator for the gym. Not only does the gym have a refrigerator that works but there is a full kitchen, with stove, microwave and sink.

Look forward to cooking lessons!

and then after it's painted we'll put in the kitchen table and blender for Post WOD shakes!!

We will be extending that kitchen next week outside with a grill and a picnic table (that needs to be painted - any volunteers?)



ONE MORE BIT OF EXCITEMENT!!! We got two BIIIIGGGGG tires today from our neighbors, Terry Haggerty Tires. That has to be one of the funnest things. We already tried them out...so look forward to "flipping" tires soon.

Really nice job this week ladies and gents. Have a great Holiday weekend.... see you when we get back from LI.

Proud Trainer

It is so rewarding when athletes do well.
Today's post is talking just about that. Starting at the 6am class all the way to the 6pm class.
Front Squats and stretching with Kelly Starrett, Episode 223/365: Fixing Elbow Pain in The Front Rack

I totally believe stretching the right muscles on strength days improves the lifts. I "personally" can testify that incorporating some of the stretches right from the Mobility WODs has helped make PR's.

But that's not why I'm proud. I'm proud because the women today (men were MIA) really were determined to do this and do it right. Rosina, Holly and Maureen all had failed at one point, but didn't give up then. They each took a break, did some more stretches and hit again and DID IT! That's why I'm proud.

Tonight's class did things a little different, as it was Michele's and Makenna's first time at CrossFit Beyond. While Heather fit in this mornings Strength with not only a 2000m row but then came around and hit the WOD with Michele and Makenna!

10 min AMRAP - 200m run (around the beautifully mowed park); pullups, pushups, situps and squats. Everyone held their own except Makenna. Once we opened up the "Gate" she was off...................... phe·nom·e·nal  This 9 year old is an awesome athlete. The kind you want to stay with you forever, to see them grow, to see their passion, to feel their energy! Enjoyed you very much being apart of the class tonight Makenna.

Great job to all the CrossFit Beyond women today.... from morning to night!