For Martin Luther King Day we will NOT be open for 6am (some of you may not know this, but Dr. King was a big fan of the late starting workday), but all other classes will proceed as scheduled. So 7, 1230, 130, 5 and 6pm are on per normal.
This week is the conclusion of our 8 week Olympic Lifting Cycle. I am curious to see what becomes of your one rep maxes. Our noise issues with the PA practice next door were such that I altered the programming to some degree and we spent a fair amount LESS time with heavy loaded full movements than I would have liked.
In order to give your best effort, rather than demand a certain lift in a certain order at a given time, we will ask you to test out any time over the next two days. So, you can treat it like an Olympic Lifting Meet and go Snatch first, C&J 2nd on the same day, or you can split it up over two days, putting whichever one you like first. But lets try to wrap up max efforts by Tuesday.
Thereafter, the programming will, for the next 4 weeks, be very Metcon heavy. This will take you through the conclusion of the diet contest, but it’s valid training for everyone, contest participant or otherwise. While a steady diet of metcons is hard, it’s not your best bet over the long haul, but for this short window it’ll be our focus and then in late February we’ll resume a more comprehensive Strength Bias/Metcon/Technique split with Wendler or a similar strength program.
This week, the format will be very different. After the warmup, I’ll spend ten minutes working a different high demand skill/technique from the CrossFit toolbox. If you arent proficient in the day’s skill, you should spend that time with me. If you’re already good at it, you’re free to work something on your own.
M- Box Jump
T- Kipping Swing (for Pullups and Toes to Bar)
W- Double Unders
TH- Handstands/Handstand Mounts
F- Power Snatch
Thereafter, each day you are free to choose from among the five metcons below. The goal would be to do one a day Monday through Friday.
#1 From 6-28-12 and again from 9/23–27/12
5 Rounds (capped at 10 minutes) for time of
8 Back Squats, 8 push Jerks @ M 225&135 W 145/95. The athlete will complete his/her squats, change the weights and resume the workout on the same bar with the designated push jerk poundage.
#2- From 6-15-12 and again from 9/23–27/12
In 8 Minutes, Ascend by threes ( 3,3/ 6,6/ 9,9 etc) through
Strict Ring Dips (scale to pushups)
Dead Hang Strict Wide Grip Pullups (Hands outside shoulder width)
# 3 Nancy From 9-6-11 (although I know we’ve done it since then?)
5 Rounds for time of
400 m run, 15 Overhead squats at 95/65
#4 Jackie Up and Down
For Time: Row 1k, 50 Thrusters 45/30, 30 Pullups, 50 Thrusters 45/30, Row 1k.
#5 Wallballs/Pushup Couplet
12 Minute AMRAP 15 Wallballs 20/14, 10 Crossover Pushups