New Skills week

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This week we focus on new skills and polishing some skills we haven't used in a while. However, we are always working on core strength movements. Here is one explanation of why the squat is one of our favorite movements.

Monday: "Nancy" - run and overhead squat
Tuesday: "Mixed Mary" - Handstand push-ups, pull-ups and squats
Wednesday: Hang squat clean and push-ups
Thursday: Thruster, pull-ups and run
Friday: Pull-ups
Saturday: meet at Sequoia H.S. if it is not raining

Clean your room

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This week, we will be working on the skills necessary for the clean and jerk:

Monday: Deadlift medium heavy
Tuesday: Dumbbell thrusters and L Pull-ups
Wednesday: Grace, high reps of clean and jerk
Thursday: Diane, deadlift and push press
Friday: Clean and Jerk singles
Saturday: no class this week

Focus on Weightlifting

Here is a great description of the CrossFit experience from the L.A. Times (PDF here).

NOTE: No classes Tuesday or Wednesday eve., join us in the morning.

Weightlifting as a single word, is the olympic sport which involves two lifts, the snatch and the clean and jerk. The week is dedicated to practicing and performing the skills needed for those two lifts.

Monday: Overhead squats, L-pull ups, and knees to elbows
Tuesday: Runs and squats
Wednesday: Dumbell Clean and jerks, weighted pull-ups
Thursday: Cindy - pull-ups, push-ups, squats
Friday: Peggy - clean and jerk, deadlift, front squat, bench
Saturday: The Circle of Death (meet in Starbucks Parking Lot at the corner of Alameda de las Pulgas and Avy Ave.)

A week for the girls

NOTE: No class Tuesday eve. Please come Tuesday morning if possible.

Monday: Thurusters and Pull-ups
Tuesday: Elizabeth
Wednesday: Tracy (new one from CrossFit Los Altos)
Thursday: Sumo-deadlift high-pull and Ring dips
Friday: Fran
Saturday: See at Stanford Track if it isn't raining.