Jan 3, 2015

January Programming Notes

Thanks Tara K. for a Great December!
Bethany J. has the Lead for January

My name is Bethany Jessee and I am a military wife, Mommy to an active 3 year old boy, and pregnant with our second son (due this month).

I have been active in CrossFit for 2 ½ years and received my CrossFit Certification this past April. I enjoy working with the 8am IMCF class and coach the Results Functional Fitness class one night a week. I love seeing people accomplish their fitness goals and improve their form.

About the programming: My goal for the month of January is to incorporate as many CrossFit movements as possible into the month. Additionally, we will focus on one movement for skill work, the Snatch. The Snatch is a difficult and technical lift that most everyone can improve on with targeted work.

Strength: we are finishing up the Wendler Lift Program http://www.muscleforlife.com/get-strong-strength-training/ This is a very effective strength-building program focused on the Squat, Bench Press, Deadlift, and Strict Press. You perform each of these workouts 4 times to complete what is known as a “mesocycle,” which is a fancy sports training term that refers to a training phase that lasts 2 – 6 weeks.

Skill: The skill focus this month is the Snatch. On skill days, you will see the Burgener warm up and one of the skill transfer exercises for the snatch. The skill transfer exercises are the snatch push press, overhead squat, pressing snatch balance, heaving snatch balance and the snatch balance. I hope that by the end of the month you will have the perfect Snatch!

-Bethany J.

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