The ring seminar is almost full, only a few spots left.
We will need a head count and $25 from anyone who wants to go with us (they gym) to see Abel fight on Saturday the 21st. The tickets we have will go pretty quick. First come...
Yesterdays deadlift session proved to be awesome! LOTS of PR's yesterday. A few notable lifts....Toni 225lbs, Gina 245lbs, Roger hit 425lbs, Time 455lbs...to name just a few. Then everyone ran a 5k after which was a first for a lot of people. Great lifts, no injuries, all in all a great day! Lets make today another great day of training!
Warm Up:
3 Rounds
200 m Run
5 knees to squat position
5 front squat
5 press
Clean and Jerk
1-1-1-1-1-1-1 Two sets to warm up. Increase 5-10lbs with each lift. Find a PR if you are feeling it!
50-40-30-20-10 reps of
Kb swing
Jumping Pull up
Buy out
50 Toes to bar
30 Back extensions
"Set-Up and Positioning in the Olympic Lifts Part 2: Coaching" with Coach Burgener, CrossFit Journal preview video [wmv] [mov]
The Primal Blueprint Carbohydrate Curve - read
Comments