So, collectively CFCB had a very eventful and successful week/weekend.
First- Jill and Eileen who have, for the last 5 or 6 weeks been in serious comp prep mode, peaked at just the right time and got 2nd out of 4 rxd teams, (12 if you count the 8 scaled teams) in the Double Dare throwdown at CrossFit Wilmington. According to Jill’s post event summary, every score in their competition was superior to any of their training attempts. Worth noting that this was Eileen’s very first fitness comp and she stepped up to some impressive Rxd demands. Well done, ladies!!
Second- Bob F. who I believe is our eldest member at 52 (not totally sure about that) pulled 450 lbs off the ground for a legit deadlift PR. I have video!! Damn, but that’s strong. Awesome job Bob!
Third- Athletes in the Open Prep side of things are KILLING their lifts. In this block, we work to a heavy single in the snatch and the clean and jerk every week and despite being only 3 out of 8 weeks in, the PR’s are flowing like lies at a presidential debate. Below are last friday’s numbers.
Cam- Snatch 125 PR. C&J 150 PR.
Joel- Snatch 185, C& J 225 both PR’s.
Fox, R- C&J 250 PR.
Rob- Snatch 186 2nd Highest (195 1x prior)
Aaron pr’ed as well but didn’t record his score….
Important to note that it’s not only what you’re doing now (Olympic lifting) but also what came before, 8 boring weeks of strength work. Keep it up. More than half the block still remains.
Lastly in current events: last Wednesday I think it was, Amber and Greg B had their baby! A 5 lb 8oz boy named Daxton Daniel. Little known fact: “Daxton” is Celtic in origin and translates to “He who is strong in the realm of pulling himself up”. Congrats to the mother and father, and all are doing well.
OK CrossFit Wod for Monday is
CFG Open Workout 13.4 * (Knees to elbows, not toes to bar)
Against a 7 minute clock, AMRAP Clean and Jerks @ 135/95, Knees to Elbows. As follows 3, 6, 9, 12 etc etc to infinity. (According to my notes on Jan 19th I got 75 which is round of 12 plus 15 Clean and Jerk)
Knees to elbows vs toes to bar is typically a little more muscle-demanding, a little less timing. To be rxd you must make actually contact with the elbow, not the tricep.
Against a 7 minute clock, Amrap Thrusters @ 95/65, OTB Burpees. As follows 3, 6, 9, 12 etc etc to infinity.
Open Prep/Olympic Block–Week 4
Monday– Power Snatch 6 sets x 2 reps. Power Clean and Push Jerk (Don’t split) 6 sets x 2 reps clean & 1 jerk. Front Squat 5 x 3 with a 1 second pause. Snatch Grip Deadlift 5 x 2 with a 3 second descent.
Tuesday- 4 Cycles–1 Snatch + 2 Hang Snatches + 1 Overhead Squat. 4 Cycles–1 Clean + 2 Hang Cleans + 1 Front Squat.
Wednesday– 20 Minutes Vigorous Monostructural.
Thursday– Jerk Steps 5 x 6 steps. Split Jerk 5 x 2. Seated Box Jumps 6 x 3.
Friday- 1 Rep Max Snatch. Then Two Singles @ 90%. 1 Rep Max Clean. Then two singles @ 90%. 3 rep Max Back Squat. Then 90% x 3 sets x 2 reps.