Category: Competition

* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards Pre Class: 1) Touch and Go Clean and Jerk: Establish a 3RM Warm-up as needed. Rest as needed between sets/attempts. This can be done anyway, anyhow. 2) Back Squat: Every 2:30 6 @ 60-70% 6 @ 70-80% 2×6 @ 75-85% Warm-up as needed. Pick weights based upon feel. Perform this on a running clock. 3) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% This should be a continuation of your Back Squats, starting at 10:00 on the clock. Pick weights based on feel. WOD: 4) Sumo Speed Deads: 2 Reps Every 1:30 x 10 sets Warm-up as needed. Use 50% of your 1RM Deadlift and approximately 25% of your 1RM Deadlift…

Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…

WOD: 1) Muscle Snatch + Hang Muscle Snatch + Overhead Squat + Sotts Press: 7 sets Use this as a warm-up to get things moving. Build as heavy as possible, but know this is a very mobility dominant complex and loading will not be very high. Rest 90-120 seconds between sets. 2) Push Jerk + 2 Split Jerks: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Perform from the rack or off blocks. 3) Speed Bench: 2 reps Every 1:00 x 12 sets Warm-up as needed. Use approximately 40% of your 1RM for Barbell Weight. For Bands, 1 Orange Band if your around 225lbs or less, 1.5 Bands around 300lbs, and 2 bands around 400lbs. Goal is absolute speed, both down and up. Use a yoga mat, or other pad on your sternum so that you can actively pull the bar…

* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. Pre Class: 1) 20 minute EMOTM: Odd – 15/12 Calories Rowed Even – 10 Toes-to-bar + 10 Kettlebell Swings 70/53 Scale reps/loading as needed to get maintainable output. If you fail around, take a minute off, scale your reps, and pick back up where you left off. WOD: 2) Power Snatch: 2 Rep T+G Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Snatch Push Press: 4 sets of 5 Warm-up as needed. Build as heavy as possible. Rest 90-120 seconds between sets. 4) 15-12-9 – AQAP: Thrusters 115/75 Chest-to-bar Pull-ups Bar Facing Burpees Extra Work: 5) 10 minute Up Ladder: 1 Strict Muscle-up 3 Strict Handstand Push-ups Rep scheme is 1+3, 2+6, 3+9, and so on until 10 minutes is up. 6) Band Resisted…

* Starting Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. Pre Class: 1) Low Hang Clean: 5 sets of 2 Warm-up as needed. Ret 2-3 minutes between sets. All reps full Squat. No dropping the bar between reps. Low Hang is below the knee. 2) Hang Clean High-Pull: 3 sets of 5 Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:30 8 @ 60-70% 6 @ 70-80% 4 @ 80-90% 4 @ 85-95% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 65-75% 4…