We are starting our Intro Class this Thursday at 630pm. This is required for people looking to join the gym. There will be two classes at 630 on Thursday nights, one regular CrossFit class for all existing members, and the Intro Class. The same will be at 11am on Saturdays. The Intro Class is required for people new to CrossFit to join CrossFit Lando. It resembles a regular CrossFit class with a bit more introduction to what we do here at Lando. If you have tried CrossFit before you DO NOT need to take the intro class to become a member.
The intro class is open to ANYONE and is a one time class, meaning it isn’t a long term program that is required, just one class and you are good to go. If you are already a member, you DO NOT need to take the Intro Class at any point, but you are more than welcome to come and take it whenever you want. While it is very much the same each time, we find that people enjoy taking it, especially if they are brining a newbie family member or friend, and also freshen up on some of the cues and movements. No sign up is necessary, just come on in and get ready to roll.
Weightlifting and form: We do a lot of weightlifting in CrossFit. Adding loads to your body to create a stimulus is the best way to get stronger. The olympic lifts; the snatch, the clean, and the jerk (the latter two put together are the clean and jerk) are some of the most explosive and powerful movements done in all sport. They are excellent movements for building strength and speed as well as coordination for athletes of all backgrounds, from beginner to professional.
When performing these lifts at CrossFit Lando your main focus will be on technique/form. While pure strength will get you to a certain point, the best weightlifters are those who can combine strength with excellent form. Good form is also key for preventing injury.
The clean and the snatch are very similar. Today we will be performing the clean. It uses a grip on the bar similar to the deadlift with the feet in a hips-shoulders width position. Using your legs and keeping your back locked as flat and tight as possible, you raise the bar close to your body and in a straight line until you get to just above the knees. Once the shins are vertical you want to explode WITH THE HIPS to create force on the bar and accelerate it up. Getting as much lift on the bar as possible is the key to this lift. At this point only will you use your arms to pull the bar/yourself into position to catch it at the shoulders. Your catch position should resemble some point of the Front Squat depending on which type of clean you are doing.
The heavier the weight gets the lower you need to catch it. The “full clean” would be a clean that you catch into a full depth front squat position. A “power clean” would be one where your hip crease stays above your knees and out of the squat position. The ONLY difference between a power clean and squat clean is the height of the hips where you catch. THAT IS IT! Otherwise form should stay the same. Coach Kroon and I like to say that when done with proper form, a power clean should only be failed because the weight pushes you into a squat, not because you cannot support the bar onto your shoulders.
Practice makes perfect. Whenever you are lifting at CrossFit Lando, especially the olympic lifts, be attentive to form. If your coaches stop you from increasing weight or have you take weight down to mind your form, listen to the advice. You will improve quicker and therefore lift more weight if you maintain proper form and develop the correct muscle memory through correct repetition.
STRENGTH: Squat Clean
*make the reps within 10 seconds of each other
40 Double Unders/80 singles
21 KB Swings 1.5/1