Category: Competition

* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** 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. WOD: 1) Snatch: Quickly Build to 70-80% for a Single Perform this in whatever manner is most efficient for you to move a heavy load. Rest as needed, but focus on quicker rest periods. 2a) 7 minute AMRAP: Max Burpee Box Jump Overs 24/20 No transition time from Part A to B, one running clock. 2b) 6 minutes to Establish: Max Snatch Any style of lift. As many attempts as desired.  Must start with an empty bar. Must have collars on the bar for your lift to count….

* Paleo Challenge re-test today if you are taking part in the Paleo Challenge. All score must be entered into the spreadsheet by the end of the weekend. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** 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. WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 8 @ 65-75% 8 @ 70-80% 8 @ 75-85% Warm-up as needed. Pick weights based upon feel. Perform this on a running clock. 2) 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. 3) AQAP: 500m Row Then…3 rounds of… 15 Thrusters 95/65 15 Chest-to-bar…

* This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by ** 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. 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…

* This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by ** 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. WOD: 1) Bench Press: 10-5-3-2-1-1-10-20 Warm-up as needed. Build to a heavy single for the day. Use the last two sets high rep sets for muscular endurance work, use a spotter to hit all the reps if needed. Rest 2-3 minutes between sets. 2a) 8 minutes: Establish a 1RM Power Clean Start with an empty bar. Rest 8 minutes 2b) 3 minute AMRAP: 2 Touch and Go Power Clean @ 70% of Test Rest 3 minutes 2c) 3 minute AMRAP: Max Power Cleans @ 80% of Test Rest 3 minutes 2d) 4 rounds AQAP: 3 Power Cleans @ 80% of Test 15 Handstand Push-ups Don’t take…

Pre Class: 1) 20 minute EMOTM: Odd – 15/10 Calories Assault Bike Even – 10 Front Squats 115/75 + 10 Shoulder-to-Overhead 115/75 Scale reps/weight as needed to get maintainable consistent output. If you fail a round, take a minute off, and pick-up where you left off with scaled rep count from where you were working. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 2 misses. 3) 10 minute Up Ladder: 3 Chest-to-bar Pull-ups 3 Power Snatch 95/65 30 Double-unders Double-unders stay constant throughout the workout. Pull-ups and Power Snatches go 3, 6, 9, 12, and so on until 10 minutes is up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE