Reviewing past articles...

Let's take a look at past G.R. articles covering today's exercises: 

click on any of the titles below to go to the given link

• Sit ups: "Crunch-time" (weighted pic breakdown)
• Swings: "Banded Swings" (video) + "Swing It" (picture breakdown with "how-to")
• Push Presses: "Guess who" + "Breaking down the push press"

---

Recipe Of the Day: Almond crusted salmon

---

WORKOUT:

3 ROUNDS, max rep * given time, 30 sec break

1 MIN x (L) Iso. Push press

2 MIN x Sit ups

2 MIN x Swings

1 MIN x (R) Iso. Push press

JACK

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009 in Jolo Island, Philippines, from the detonation of an explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

---

Recipe Of the Day: Almond flour pancakes

---

Workout:  JACK

20 Min AMRAP

10x Push press (115/65)

10x Swing (55/35)

10x Box jumps (24"/18")

Welcome back...

Cynthia is back... 

and she was greeted with one heck of a WOD Tuesday night!  Great job Cynthia and welcome home!

---

Recipe Of the Day: Beef and Zucchini

---

Workout: 10rounds

10-9-8-7-6-5-4-3-2-1
Shoulder press (115#/75#)
Power clean (135#/95#)

Breaking down your push press...

G.R. member Michelle Jerome displays great explosiveness on her Push Presses during Tuesday's night WOD. 


NOTES on form:

• nice initial straight dip to start the "push portion"
• the bar remains in contact with the body (clavicular pec area) during the dip (push portion)
• explodes up onto the balls of the feet, transferring the energy and momentum from the hips and lower extremities -to- the upper
• flattening of the feet once the bar rises above the head
• the head is pushed back, allowing the bar to travel in a straight path
• the head comes back to the natural position and active shoulders is achieved

---

Recipe Of the Day: Paleo Nicoise Salad

---

Workout: "JOSH"

"JOSH" is a CrossFit Hero WOD named after SSG Joshua Hager, United States Army, who was killed February 22, 2007 in Ar Ramadi, Iraq. Josh first appeared on the CrossFit website 26 February, 2007. 

Overhead Squat, 21 reps 

42 Pull-ups

Overhead Squat, 15 reps 

30 Pull-ups 

Overhead Squat, 9 reps

18 Pull-ups

OFF DAY...

Recipe Of the Day:

Paleo Banana Bread

Maria S. working hard to finish out 10 ROUNDS in team relays on Saturday's workout.

(left) Sumo DeadLift High Pulls: driving off of her heels and getting those elbows high and wide.

(right) Push Presses: Maria showing off good form, getting full extension with active shoulders.

Climbing ladders?

Recipe Of the Day:

Paleo Shepherd's Pie

 Sites to check out:

What do you know about bottled water?

Fish, Omega 3 and heart disease

  

Stacey and Tim climbing the Isolated Push Press ladder on Wednesday night.  Made it all the way to the top, 2x's!  Great Job!

Guess who?

Recipe Of the Day:

Tapioca crepes

Sites to check out:

Body differences

Diet and ADHD

Insane trick

Guess who had a leave this weekend from the Marines and came in for a WOD.........................................

M  A  R  T  I  N

Always GREAT to see you.  Congratulations on your engagement!  Hope all is well and our door is always open whenever your back in town!!!

Practice pays off:

Recipe Of the Day:

Guacamole deviled eggs

Coach Andrew covers proper push press form with the group.  First, practicing technique with "dip therapy" then following up with extensive PVC drills and skill work.  Here @ CrossFit Revolt we always stress (in this order):

(1.) Technique/Form

(2.) Consistency

(3.) Intensity

 

CFR member Kevin Stumpf is receptive to Andrew's instruction and follows direction with minimal effort.  His daily effort, technique, and attention to detail is evident by his increase in strength and endurance.  After few corrections, he is able to nail down proper extension and active shoulders on his push presses.  Keep up the GREAT work!