LCI Fit

World Class Fitness in 101 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
**courtesy of www.crossfit.com

Overhead Squats (Click on Overhead Squat for a review of how to perform the movement)
Those of you who have not yet come in and overhead squated with the dowel rod under my supervision please do not attempt this today. Those of you who have come in feel free to give this a try. If you are going to be using weight on the bar try not to drop it if possible, but remember that you are more important than the floor or the weights. Ditch it if neccessary!
Key Points:
- Active shoulders in a wide grip on the bar
- Grip width should be wide enough so if you have to ditch it out the back you can safely roll your shoulders through (samson stretch grip width)
- Shoulder width stance
- Keep the bar over your base of support
Clean (Click on Clean for a review of how to perform the movement)
Transition btwn Clean to prepare for Jerk (Click ontransition to learn how to transition between movements)
Jerk (Click on Clean for a review of how to perform the movement) - this also reviews clean as well.

Enjoy!!!

Wednesday
Overhead Squats 5 x 5
Clean and Jerk 3 x 3

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