Posts

The coaches can’t wait until you point this out every class!


Twinning: Jeffrey and Jon

ARTICLES

+ How I Trained My Motor Cortex to Help Me Squat More – BarBend

CrossFit WOD for Wednesday 7/11

7 sets of 50’ lunges, ascending in weight

AMRAP in 20:00
200m run
20 burpees

Post total burpees to whiteboard!

Olympic Weightlifting WOD – Week 3, Day 2

SNATCH + OHS + SNATCH 80/1 (3)
ROMANIAN DEADLIFT 70/8 (3)
take 12:00 to establish a max OVERHEAD SQUAT

snatch-grip sotts press 4×3-5
weighted back ext 4×8
midline, 200 reps total – abs, back, obliques, glutes, hip flexors – athlete choice, but ask coach if unsure

Powerlifting WOD – Week 3, Day 2

2 rounds of 4 sets of 6 medicine ball throws

BENCH 80/AMRAP. Use spotters!

dumbbell bench press 3×20
Tate press 3×20
JM press 3×20

midline, 200 reps total

Kettlebell WOD

##Warmup
– Joint prep
– 250 m row
– 10 DKB Cleans
– 200 m row
– 10 DKB jerks
– 150 m row
– 10 DKB Clean and Jerks

##Workout
**5min Long Cycle test**
– DKB Clean and Jerk
**Accumulate as many reps as possible in five minutes. Kettlebells can not touch the ground**

##Technique/Strength
– 3×10 DKB renegade rows
– 3×10 DKB Sotts press
– 3×10 Heavy KB swings

##Workout
**For time: Perform with one KB**
– 5 Turkish get-ups (1R/1L =1 rep)
– 50 KB swings
– 5 overhead squats L
– 50 KB swings
– 5 overhead squats R
– 50 KB swings
– 5 Turkish get-ups (1R/1L = 1 rep)

##Accessory work
– Abs

Jon, Elise, and Michi preparing for some overhead squats

ARTICLES

+ A Battle For the Heart of Yoga – When One Big Company Picks On One Yoga Teacher – Elephant Journal
+ The Truth Behind Kino’s Letter – Elephant Journal

CrossFit WOD for Wednesday 3/21

for time:
40 kettlebell snatches
40 kettlebell cleans
40 HSPU

Post time to whiteboard!

Olympic Weightlifting WOD

snatch DL + snatch
back squats

Powerlifting WOD

back squat
press
deadlift

Kettlebell WOD

Double Bell Complex for 12 minutes:
2, 4, 6, 8, 10, etc.
swings
clean
push press
squat

then

3×10
a) strict sit ups
b) pull ups

3×20
a) side bends, (10/side)
b) bent-over-row