With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.
There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.
CrossFitters all over the world pay tribute to Michael Murphy every Memorial Day by doing his WOD – “Murph”. To read about the heroic sacrifice of Michael Murphy, go to www.navy.mil/moh/mpmurphy/soa.html. CrossFit Murph is to honor Medal of Honor recipient Michael Murphy and all of our fallen heros.
Starting Monday June 4th! Our kids Crossfit program for ages 3-13 is starting for the summer. The classes will be on Monday and Wednesday mornings at 9:15am, Tuesday evenings at 6pm and Saturdays at 10:30am. Mom and dad can participate in the adult workout at the same time. We have a monthly membership for unlimited classes or you can simply pay a drop-in fee by class.We will also have separate teen classes starting in June with times TBA.
For more information about Crossfit for kids, visit crossfit.com and click on the Crossfit Kids link, or you can call Shanna at 304-552-1202 for information and questions specifically about our CrossfitWV Kids.
If you haven't had a chance to peek into the kids' room lately, go check it out! We are gearing up for our new Kids Crossfit classes! Classes will begin on Monday, June 4th. Classes will be on Monday and Wednesday morning at 9:15 (will also be an adult class at that time) and on Saturday's at 10:30am. The kids will be split into age groups of 3-5, 6-9 and 10-13. There will also be teen classes this summer. Days and times TBA. GO CROSSFITWV DRAGON WARRIORS!!
Mark your calendars for Saturday, June 9th! We will be joining Crossfit boxes all across America in doing a special fundraising wod - Crossfit for Hope- for St. Jude's Hospital. We ask each member doing the workout to donate $5 which will all be donated to St. Jude Children's Research Hospital. Check out the sitehttp://hope.crossfit.com
Following the workout, Dr. Stickler of Physiologix will be joining us for an in-depth nutrition talk. For those of you with no idea where to go with nutrition, or for those who have seemed to plateaued on weight loss, muscle gain or performance, this is a great opportunity to get some answers to your questions! Chef Sandy will be kicking off a new Whole-30 Challenge that day too. It always helps to have group support!
Warm up: 1000m row, mini leg blasters, shoulder dislocates