Katelyn gets very serious when it comes to cleaning
Workout of the Day
Strength Snatch Every minute, on the minute, for 12 minutes, do 2 Power Snatches + 1 Overhead Squat at a heavy, but manageable weight. Do your best to “touch and go” with power snatches. Meaning, after the first power snatch, without letting go of the bar, you touch the ground and immediately snatch again.
Conditioning AMRAP in 10 minutes of: Increasing by 2 reps per round 2 Kettlebell Snatches (53 / 35) [1 right arm, 1 left arm] DEMO 2 Box Jumps (30 / 24 inch) 4 Kettlebell Snatches [2 right arm, 2 left arm] 4 Box Jumps 6 KB Snatches [3 right arm, 3 left arm] 6 Box Jumps 8 KB Snatches [4 right, 4 left] 8 Box Jumps 10… 10… 12… 12… **The KB Snatches do not have to touch the ground between each rep. You can break up the reps however you want as long as each arm performs the same number of reps.*** ***Step down after each box jump***
Conditioning Last done April 11, 2013 “The Good, the Bad, and the Ugly” 4 rounds for time of: 30 Kettlebell Swings (1.5 / 1 pood) 16 Thrusters (95 / 65 lbs) 24 Walking lunges w plate overhead (45 / 35 lbs)
**Rest exactly 3 minutes between rounds** ***30 min cap***
Strength Deadlift With a 12 minute running clock, every minute, on the minute, for 6 minutes, complete 3 deadlifts at 75% of your 1 rep max. Then, without a break, complete 2 deadlifts every minute, on the minute for 6 minutes at the same weight. Or, in simpler terms: 3 EMOM for 6 minutes @ 75% 2 EMOM for 6 minutes @ 75%
Conditioning 3 rounds for time of: 300 m Run 30 Push-ups 30 Wall-Balls (20 / 14) **18 minute cap**
Clyde and The Fittest Man on Earth, Rich Froning at the Level 1 Seminar in Cookeville, TN
Workout of the Day
Strength Back Squat 5 x 3 (5 – 10 lbs heavier or 87-90% of your 1 RM) Shoulder Press 5 x 3 (2.5 – 5 lbs heavier or 87-90% of your 1 RM)
We are getting very heavy with the movements above, so be sure to ask for a spotter while you squat.
Conditioning AMRAP in 12 minutes of: 30 Double-Unders (90 singles) 60 Feet of Burpee Broad Jumps
I hope everyone enjoyed their Thanksgiving and had a little time off from work to spend with family and friends. Now it’s time to get back in the gym and do work. Now it’s time to get stronger and faster.
ANNOUCEMENTS: We are hosting two seminars in the next few months. The first one is the Attitude Nation Olympic Weightlifting Seminar with Jon and Jessica North. Jon North is currently one of the top ranked Olympic Weightlifters in the US. The seminar is on Saturday, January 18, 2014 and will run from 9-5 PM with a sole focus on the Olympic lifts – the Snatch and Clean & Jerk. I know a few of you have signed up, but we’d like to get as many of you as possible to attend. Sign up HERE
The second is a double-under seminar through the company JumpNRope. They specialize entirely in helping people become proficient at doing double-unders – the achilles heel for many CrossFitters. A few people at the gym have already attended it, including Katelyn, and they both enjoyed it and learned a lot. If you want a thorough review, maybe I will ask Rex to write one up. The date they are coming is February 9, 2014 from 9 AM – 11:00 AM and the cost will be $45. Sign up information will be coming soon. If you struggle with double-unders, attend this seminar. Seriously. Kind of like when you purchase weightlifting shoes, you will hit new PRs, you feel more confident with the movement and there will be no regrets for spending the money and doing it.
Conditioning Thanksgiving Day Massacre Part Deux 7 Rounds for time of: 10 Back Squats (135 / 95) 8 Burpee Pull-ups 10 Kettlebell Swings (70 / 53) 200 Meter Run
Conditioning HAPPY THANKSGIVING WORKOUT! 30-25-20-15-10-5 rep rounds of: Deadlifts (155 / 105) [185 / 135] Walking Lunges w/ a plate held overhead (45 / 25) Pull-ups *if your deadlift is at or exceeds 400/225, do 185/135* **25 min cap**
SCHEDULE: There is no 6:30 PM class today (Wednesday), we are closed Thursday, and there is no 6:00 AM class on Friday. The normal schedule resumes on Friday at 11:30 AM.
Katelyn and I hope everyone has a Happy Thanksgiving! Eat lots of food and don’t feel guilty about it in the slightest. Don’t hold back. This day is about food, so eat, drink and be merry! Just remember to get your ass back in the gym when you’ve been resuscitated from your food coma.
Congrats to Erin M and Sarah for placing first in the Movember WOD in the Rx female division
Workout of the Day
Strength 20 minutes to establish a max Clean (squat, not power)
Conditioning This was the last workout we did at the CrossFit Rampage Christmas Throwdown last December: AMRAP in 7 minutes of: 4 Squat Clean Shoulder to Overhead (135 / 95) 6 Lateral Burpee Over the Bar 8 Knees to Elbows
Camille Leblanc-Bazinet with a 225 lb clean and jerk