A. Snatch 3-3-3-1-1-1
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min
Sectionals Athletes Workout of the Day
A. 5 Rounds:
2.2.2 Power Snatch @ 11X1; rest 120 sec
4.4 Close Grip (14″) Bench Press @ 30X0; rest 120 sec
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min
2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight. For example:
sets should/may/might look like this for snatch:
set 1 – 100,95,85
set 2 – 95,90,85
set 3 – 90,85,80…
Try and change the weights and be back on the bar in 10s or less (coaches/helpers should be available to help you do this)
Recommended training day for Sectionals Athletes. Tomorrow on as well.
Source: OPT
Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Your score is the total amount of meters rowed
*Penalty is 1 30″ (men) or 24″ (women) box jump and 1 GHD sit up for every 5 meters under 3000 meters (men) or 2550 (women).
Here’s a video Cameron sent of his 500lbs deadlift! Nice work Cameron.
7 Power Clean @ 135/85, unbroken (constant bar movement)
14 Box Jumps, 24/20, unbroken (no hesitations!)
21 Double Unders, unbroken
then try 8 rounds of 10 seconds on, 20 seconds off L-sit… straight leg variations strongly preferred over tucks
Coaches, please denote “Rx’d” for completed as written and “Rx’d *” for completion but not “unbrokenness”.
Real Food Challenge Update
The entries are coming in and and I congratulate all of you who are willing to give this a shot. I know that taking those before pics is not an easy thing to do. I promise you – if you give this a real shot, you will feel better, perform better and look better. I’d like to remind you that no one will see your photos without your permission.
In fact, we are updating the rules as follows:
- I will select the top 3 males and top 3 females out of all the entries. The other coaches will help me make this decision based on your performance. If you give me permission, I will also show your before and after photos to the coaches only to help with this decision.
- The top 6 will be contacted and if they give permission, we will print their before and after photos on paper. We will NOT post any photos online for voting. With your permission, we will show only the other participants the photos on paper and short essays and the participants will vote to select the winner.
Then, 3 Rounds for time:
10 Dumbbell Hang Power Clean (25% of bodyweight/hand)
20 T Push-ups 10/side
10 Box Jumps (30″/24″)
Announcements
* If you’re interested in competing in the CrossFit games this year, meet us at the gym at 11:00am on Sunday, January 3rd after the workout. No obligation to compete, but lots of opportunities to discuss training, programming, team selection, etc.
* Just a reminder that Monday, January 4th is our first day with formal class times. Classes will take place on the hour at 6, 7, 8 and 9AM as well as 3, 4, 5, 6PM. The last class is at 6PM, but the gym will be open until 7:30PM. Click here for our new schedule.
You probably hear “Elbows up!” and “Chest up!” a lot at CFW. Sometimes it’s easier said than done and thoracic mobility can be a factor in this equation. What we’re talking about here is the part of your spine made up of 12 vertebrae in the chest area, basically mid-upper back. Here’s some reading on thoracic mobility and its importance in weightlifting.
