Category: Competition

* New Competitors Cycle. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Pre Class: 1) Halting Jerk: 4 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. No blocks, this should be more technique focused, so keeps the lifts clean and bring the bar back down to the rack position each rep. Hold the bottom of each dip for 3 seconds. 2) Deficit Clean Deadlift: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work at 100%+ of your 1RM Clean. Use straps if you need them/have them. Deficit should be about 2″ (Olympic 45lb Competition Bumper). Make sure you trace the movement pattern of a Clean when doing these, don’t just perform a normal Deadlift, and put the bar back down in the…

* New Competitors Cycle. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. 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…

* New Competitors Cycle. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. *** The programming on Wednesday for the Competition blog will be vastly different then what is going on in class. If you are planning on completing this programming please make sure you are at the gym at time when you can make use of the back room. If you’re planning on following this programming please stay out of the way of class. WOD: 1) Pause Front Squats: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds. These should be done with NO BOUNCE. 2) Pause Jerk Dips: 3 sets of 3 Warm-up as needed. Rest 60 seconds between sets. These should be done @…

* New Competitors Cycle. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Pre Class: 1) Football Bar Bench Press Wide Grip: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a football bar, go with a relatively close grip bench (pointer finger on the beginning of the bar knurl). 2) Strict Press: 5 @ 60%, 3 x 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Bar Dips: 4 sets of 10 Rest 90-120 seconds between sets. Add load as deemed fit.   Class: 4) Snatch Pull + Hang Power Snatch + Power Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at around 60-70% of your 1RM Power Snatch. Build as…

* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Pre Class: 1) 2-Stop Snatch Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds, above the knee for 3 seconds, then finish your pull. Build as heavy as possible. Use straps if you need them/have them. 2) Hang Snatch: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Establish a heavy set for the day, that counts as 1 working sets, your other 4 sets should be at 80% of your days heaviest or higher. Use straps if you need them/have them. All reps are full Squat.   Class: 3) Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. Rest…