April 2, 2014
SweatRiver all day
Yoga @ 7am w/ Gisele
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Today's WOD
Your workout of the day!
April 1, 2014
Whata Jerk!
Barbell Basics tonight with Heather
Technique
10 minute EMOM
1 Hang Snatch + 2 OHS (95/65)
Conditioning
LuRong Living Triplet Teaser – refer to 26SEP13
18min time cap to complete:
21, 18, 15, 12, 9, 6 and 3 reps of:
Wall balls
Deadlifts
Box jumps
Level 1
Men 14# ball, 85# deadlift, 16″ box
Women 10# ball, 55# deadlift, 12″ box
Level 2
Men 20# ball, 105# deadlift, 20″ box
Women 14# ball, 65# deadlift, 16″ box
Level 3
Men 20# ball, 115# deadlift, 24″ box
Women 14# ball, 75# deadlift, 20″ box
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March 31, 2014
See Meg PR
Technique
10 minute EMOM
2 x Hang Clean, 2 x Split Jerks
Conditioning
Row 2k
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March 30, 2014
Deload/Pre-Testing Week
Strong
5 x 5 Back Squats + 5 Front Squats @ 55% 1RM Front Squat
Conditioning
–9 minute AMRAP–
10 KB Snatches (5 each arm, any how)
10 Burpees
20 KB Snatches
20 Burpees
30 KB Snatches
30 Burpees
And so forth until time runs out…
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March 28, 2014
1) 1230pm Team session is doing 14.5
2) If you’re signed up for Barbell Basics tomorrow (Sunday) with Heather, please early cancel ASAP if you are unable to attend. We want to make sure that 14 athletes are able to attend. Don’t forget to bring weightlifting shoes if you have them.
3) Thank you to everyone who judged, spectated and sweated during the five OPEN WODs. Here’s to preparing for 2015.
Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts, 315 lb.
10 handstand push-ups
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
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March 27, 2014
You guessed it!
If you had your money on burpees and thrusters, congratulations.
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March 26, 2014
We’re really excited to announce that our first Barbell Basics class is THIS SUNDAY at 11am! (No yoga this week.) Heather from Next Level Weightlifting will be here for an awesome Oly lifting session.
Heather was introduced to Olympic weightlifting through CrossFit, qualified for Nationals during her first Olympic weightlifting meet, and now works with coach Arthur Drechsler.
Members, Barbell Basics is included as part of your membership – sign up when the class opens for reservations! **Please only plan on attending one class Sunday, either SweatRiver or Barbell Basics. You should show up to BB fresh.**
You guys know what’s coming 🙂
#SweatRiver, aka whatever magic Coach Sarah has planned for the day!
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March 25, 2014
Technique
Clean
Practice
9 minute EMOM
2 Cleans, 2 Split Jerks, 2 Bastards
Conditioning
21-15-9
STO 95/65
Box Jumps 24″/20″
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March 24, 2014
1) We’re having another yoga class with Sara today at 1230pm! We know this was a last-minute schedule addition (although an amazing one), so it’s a FREE class for any member wishing to attend! Just sign up through MBO. And check out Sara’s site.
2) BYOR (bring your own rope) today, or treat what jump ropes we have left with some love. We’ve really beaten them up the past 10 months. (This means you should NOT tie up the ropes at the ends or in the middle.)
Strength
Death by BW Back Squats (or appropriate scale)
These will be done at 90s intervals instead of on the minute
Conditioning
“Annie”
Compare to 17JAN14
50, 40, 30, 20 and 10 reps of:
Double-Unders
Sit-Ups
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March 23, 2014
Only one more WOD and the 2014 Open is over! So, what happens next?
We’re going to go into a reset mode in the second week of April. Part of this reset will be implementing our Barbell Basics Program . Barbell Basics will both be a class offering that focuses solely on Olympic Weightlifting as well as a certification program. You will not be allowed to make max effort attempts on lifts until you have been certified in the specific lift.
Starting tomorrow we are going to begin a two-week grace period to allow everyone the opportunity to get certified before our reset phase. You’ll have at least two if not more chances to become certified on each of the four lifts before you’ll see a 1RM come up for the lift.
We’re not looking for absolute perfection in the lifts. As coaches we want to make sure you can safely perform the lift without any major flaws before giving you a green light to max. To phrase it another way: quarter squats and sumo-stance snatches are not going to fly. Not that every have.
Looking for more on the subject? Read this: Why Olympic Weightlifting?
Technique:
2-position Snatch; Hang – Floor
Conditioning:
3 rounds of 45 seconds work and 15 seconds rest at each station, rest 60 seconds between stations:
Thruster 95/65 (strive for Rx today)
C2B Pull-Ups
Ring Dips
V-Up from hollow body
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