ANNOUNCEMENT

Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.

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1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it out and receive the bar.

2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.

3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.

ARTICLES

+ A Lesson From the Biggest Losers: Exercise Keeps Off the Weight – NY Times

CrossFit WOD for Wednesday, November 1st

AMRAP in 22 minutes:
200m run
8 hang power cleans, 61/43kg
8 muscle-ups
200m run
8 snatches, 61/43kg
8 muscle-ups

Post scores to whiteboard! (run doesn’t count for anything! just reps)

Olympic Weightlifting WOD – Buffer Week, Day 2/3

3-position clean, front squat max

Powerlifting WOD – Week 6/7, Day 2/4

pause squat, deficit deadlift, GHRs, box jumps, front-elevated split squat, kettlebell swings, banded plank

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class