A. Front Squat @34X0, 1-1-1-1-1
B. 3 rounds FOR QUALITY (not for time):
Skin-the-cats, 2-3 reps
GH Raises, 4-6 reps
Back Extension, 8-10 reps
rest as needed in between movements and rounds
Reading Corner: Dear Mark: Coffee and Insulin, Fat and Post-Workout Meals
This is how your Front Squats should look like today
Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.
Athlete of the month: Jamie LePow! Not only did Jamie do great with the workout yesterday at the last event of the Subway Series and got 10 pull-ups along the way, then seeing that our team didn't have the third girl in the Rx division, she did the workout ONE MORE TIME as Rx to help us score better! Absolutely awesome!
Jamie at the event, rocking the Thrusters!
WOD: Kettlebell Snatch, 10 min AMRAP.
Rules: Rx - One switch of hands only. Each lift is performed in one uninterrupted movement. The arm, the legs, and the torso must be straight during the fixation overhead. Following the fixation the kettlebell must be lowered for the next repetition. The kettlebell cannot come in contact with any part of your torso, and cannot be set on the platform. The lift is not counted if it is finished with a press-out, if there is a lack of fixation overhead, if the free arm or some other part of body touches the platform, the kettlebell, the working arm, the legs, or the torso.
Additional rules for today: if you stop the set with one switch of hands before the end of 10 minute cycle, resume lifting again if you can, now switching hands as many times as needed.
Record your kettlebell weight, the number of reps and the time you stopped your one-hand-switch cycle at, as well as total number of reps for the entire set.
Whole Life Challenge: we have 19 people registered so far and 3 of them are the friends of our members. Remember that you don't have to be a member to participate in this challenge, so enroll your friends and family! This way it will be easier for you to get through this. More details are here.
Remember our old box? Denis Vasiliev, training, 12min, Snatch, 24kg.
Watch around 0:51 and 1:38 for some slow motion of the movement.
Skill: Muscle-Up Practice
WOD: 4 Rounds For Time:
Time Cap 10 Minutes
10 Ring Dips/Hand Release Push-ups
15 Wall Balls, 20#/14#, 10'/9'
20 Box Jumps, 24"/20"
Standard for the Box Jump is to show full extension and control (pause) on top of the box.
2012 Reebok CrossFit Fitness Championship in Russia - WOD 2 (out of 4). Danila Shohin - 5:48. Marat Sakhabutdinov (age - 49) - 7:50. Elizaveta Asesserova - 5:26. Watch the video below. Any takers for these times today?
WOD: 30 reps of “Bear Complex” (choose your own load, 20 min cap)
“Bear Complex” 1 Rep =
Power Clean
Front Squat
Push Press
Back Squat
Push Press
You can combine movements… Power clean, front squat, push press would be a Thruster.
Barbell Club: The morning cycle is ON and will run on Mo, Wed, Fri, 6:00 - 7:30am. We still have 2 spots left in this class. Let us know if you are interested. The class starts next Monday, August 27th.
Check out Rich Froning and Dan Bailey in Big Sky Montana doing today's WOD with 225#
WOD: 3 individually timed rounds of:
750 m Row
25 Thrusters 45/33#
15 Pull Ups
Rest 2 min in between rounds
Barbell Club: our upcoming evening cycle is SOLD OUT. We still have a couple of spots in the morning cycle though. Mo, Wed, Fri - 6:00 - 7:30am. Let us know if you are interested.
Reading Corner: One more take on the recent eggs study by Chris Masterjohn - Does Eating Egg Yolks Increase Arterial Plaque?
Whole Life Challenge: We have 16 people signed up so far. There will be hundreds if not thousands country-wide by the time it starts. This challenge is shaping up to be one interesting adventure. I'm in as well! Anyone else is going to join us? - More details here.
Subway Series - Event 3
Congratulation to all the competitors in the 3rd event of the 2012 Subway Series! We took the first place this week and are in the second place overall!... and we have a new facebook cover photo, courtesy of Donna D. - check it out below.
Scores are available here: http://goo.gl/8X77m
Huge thanks to all the volunteers! We couldn't have pulled it without your help! And now back to training and practice!
Barbell Club: There are 3 spots left in the upcoming evening Powerlifting cycle of our Barbell Club. The classes will begin next Tuesday and will run on Tuesdays, Thursday at 6:00pm and Saturdays at 10am. The classes are 1.5hr long. In this cycle we will Power Clean, Squat, and Bench Press, for the most part using the same old program by Bill Starr - The Strongest Shall Survive, with some additional accessory work. For more details check our Barbell Club page. NOTE: There is also some interest in starting the morning Powerlifting cycle. These classes, tentatively, would run on Mo, Wed, Fri from 5:45am until 7:15am. If anyone is interested in either evening or morning program, please email us at info@crossfitlic.com
Today we are hosting the 3rd event of the 2012 Subway Series.
The workout is "Diane Ladder" with the 7 min cap:
for time:
3 Deadlifts, 225/155#
3 Handstand Push-Ups
6 Deadlifts, 225/155#
6 Handstand Push-Ups
9 Deadlifts, 225/155#
9 Handstand Push-Ups
12 Deadlifts, 225/155#
12 Handstand Push-Ups
etc.
Scoring is one point per rep.
Standards
Deadlift - shoulder behind the bar at the top of the movement with hips and knees fully extended. Bar needs to be lowered below the knee under control.
HSPU - two plates and the abmat; Hands on plates and no fingers inside plate holes or hanging off the plates. Men will be using 35# Rogue Hi-Temp bumper plates, Women - 25# plates.
Scaling
Athletes competing in the scaled division will substitute 175/115# deadlifts and regular push-ups.
Event Time
Athletes should arrive at 8:30am for check-in.
Heats are available here: http://goo.gl/8X77m
Heat 1 will kick off at 9am sharp, and subsequent heats will be spaced 10-12 minutes apart. We should be done by about 11:30-12pm.
call 646-415-8363 or email info@crossfitlic.com to schedule your free introduction to our program!
Workout Log
CrossFit Journal
