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MAX EFFORTBack Squat 1 rep maxWODWeather permitting: "Helen"3 rounds for time of:Run 400m 21 Kettlebell swings12 pull upsOR-Do 1 burpee, 1 pull up the first minute, 2 each on the second minute 3 on the third minute etc......

CrossFit Kids Adventure CrossFit Kids The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store. Warm-Up/Skill – Varsity, Junior Varsity and Novice: 3x 4 x 25-meter shuttle run Elementary and Preschool: 3x 4 x 25-meter shuttle run WOD – Varsity: Thruster (95#/65#)/box jump (24”/20”) ladder Minute One: 1 thruster and 1 box jump Minute Two: 2 thrusters and 2 box jumps Minute Three: 3 thrusters and 3 box jumps And so on, until reps cannot be completed in the minute Junior Varsity: Thruster (55#/45#)/box jump (24”/20”) ladder Minute One: 1 thruster and 1 box jump Minute Two: 2 thrusters and 2 box jumps Minute Three: 3 thrusters and 3 box jumps And so on, until reps cannot be completed in the minute Novice: Thruster (35#/25#)/box jump (20”) ladder Minute One: 1 thruster and 1 box jump Minute Two: 2 thrusters and 2 box jumps Minute Three: 3 thrusters and 3 box jumps And so on, until reps cannot be completed in the minute Elementary: Thruster (unloaded-10#)/box jump (12”-24”) ladder Minute One: 1 thruster and 1 box jump Minute Two: 2 thrusters and 2 box jumps Minute Three: 3 thrusters and 3 box jumps And so on, until reps cannot be completed in the minute Preschool: Thruster (unloaded)/box jump (10”-12”) ladder Time cap 6:00 Minute One: 1 thruster and 1 box jump Minute Two: 2 thrusters and 2 box jumps Minute Three: 3 thrusters and 3 box jumps And so on, until reps cannot be completed in the minute Cooldown/Skill – Varsity, Junior Varsity and Novice: 3x Max set strict pull-ups Elementary and Preschool: 2x Max set pull-ups or monkey hangs

AM In 16 min: Three rounds for time of: Run 200 meters 100 meter Walking lunge (Yellow Pole & Back) 50 Squats “30 Day C2B Pull Up Cash Out Challenge” Day 1 5 Negative C2B Pull Up PM A. In 10min: Press -MTR- 10-10-10 In 15min: Power Snatch –MTR- 5-5-5-5-5 In 10min: Back Squat -MTR- 10-10-10 In 10min: Bent Over Row -MTR- 10-10-10

Day l Back Squat: 8-10×5/65% Deadlift: 8-10×5/65% 2 Quad Exercise 2 Hamstring Exercise 2 Lower Back Exercise 2 Core Exercise

AM Snatch w/ Straps: 2-3/35% 2-1/50% 1/65% 1/75% 4×2/80-90% Clean & Jerk: 2-3/35% 2-1/50% 1/70% 1/85% 3×2/85-95% Back Squat: 2-3/70% 1-2/80% 2/90% PM Narrow Grip Snatch: -RFH- 3-2-1-1-1 Clean & Jerk: (PC+PJ) -MTR- 3-2-1-1-1 Power Clean & Jerk: 1/-10kg 3-4×1/-20kg w/ MTR C+J: 2/-20kg 2-4×2/-30kg w/ MTR Split Squat 6×3+3 Triceps: 5×10 Bent Over Row: 6×5 3 Sets Full GHD 8 GHD Sit Ups 10 GHD Obliques 12ea

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Compare to 130102. Enlarge Image [medium] [large] CrossFit Level 1 Certificate Courses: CrossFit Strong, Alamo CrossFit, CrossFit TNT, CrossFit Max Effort, CrossFit Charlotte, NorCal CrossFit Santa Clara, CrossFit Belltown, CrossFit Colosseum, CrossFit Rev X,...

"Nobody is impressed with how good your excuses are." Unknown  We had a great turn out for the Whitening WOD on Saturday.  Big thanks to Nick, his staff, and everyone who made it out.   Announcements: 1. There will be NO OPEN GYM this Sunday, May 26th 2. Monday, May 27th there will be one class at 10 am.  All other classes will be closed. 3. Saturday, June 8th Gym will be close due to Central East Regionals. Monday Strength: Strict Press 3 @ 65% , 3 @ 75%, 3+ @ 85% (Warm up for Deadlift portion of today's WOD)   *We will be going through another cycle of strict press and front squat this time you will add 5lbs onto your one rep max Strict Press and calculate your percentages off  that.   * For example if your 1RM is 145lbs, calculate today's percentages off of 150lbs. Skill / Agility: Off WOD  "Annie" For Time: 50-40-30-20-10 Double Unders (3x singles) Sit Ups Rest 3 Min, then 9-7-5 Deadlift (245m/160w) Bar Muscle Ups *Mod for BMU, 18-14-10 dips *Extra challenge (275m/175w) Cool Down 800m run

Weekly priorities Monday – #1, Friday – #1, Wednesday – #2, Tuesday – #3 or Make Up. Thursday – Make up Sat & Sunday – Optional Priority #1 Monday Warm Up 1) Your choice – 3 min 2) Quick Squat seq Competition Pre: 3 rounds skill, no timer: 3/3 Pistols 3 tough HSPUs* 10 quick Rebound Box jumps (only a height you can do well) *if 3 HSPUs are easy, use plates or paralelletes WOD Block 1/week 4 of 17 Team, strength Endurance Movement of the week: Windmills A. Windmills: 3 x 10,8,5/arm, RAN B. Teams of 3, for time: (one can WB & 1 climb at a time, one rests) Run 800m as a group, then 450 Wallballs 20/14lbs (if team of 2, 300 WB & 14 RC) 21 Rope Climbs 20′/15′ Once done, Run 400m as a group to stop the clock! Competition Post: build quickly to a heavy triple in the Power Clean Recovery 3 min- Death Stretch Priority #3 Tuesday Warm Up 1) Row 4 min 2) Bar Complex Competition Pre: OH Squat stretch – 3 x 10 3 position Squat Snatch – bar only – 5-10 min practice WOD Power, aerobic power A. Power Snatch + Hang Squat Snatch: 7 x 1+1; RAN + 10-9-8-7-6-5-4-3-2-1 rep rounds: KB Swings 53/36lbs Situps Competition Post: WOD mod: 10-1 of Power Snatch 75/53lbs GHD Situps Recovery 3 min-Band Hamstring Priority #2 Wednesday Warm Up 1) Run 600m 2) Squat & Shoulder Seqs Competition Pre: Muscle-Up skill (banded transitions) –OR– 15 Bar Muscle Ups for time. WOD Strength Endurance, aerobic Power AMRAP in 20 min – use your 6RM from last week for all 4 exercises!! Try to get more rounds/reps than last week! 2 Deadlifts 2 DB Strict Presses 2 Wtd Close Grip Chin-Ups 2 Front Squats Competition Post: 3 rounds for time: 15 Kipping Pullups 20 Pushups 3 x 90 sec/side Death Stretch Recovery Row or Airdyne 7 min easy + Shinbox Twists Make up day May 9 – Thursday Do whatever workout is next for you according to the week’s priorities. Priority #1 Friday Warm Up 1) Run Seq 2) Shoulder & Squat Seq WOD Testing: “Nancy”, 5 rft: 15 OH Squats 95/63lbs Run 400m Competition Class Recovery 10 min: 3 rounds: Plate Pullovers x 10+10 sec Active PVC Raise x 10+10 sec Downdog Shoulder Stretch x 30 sec Optional Saturday Warm Up 1) Run 800m 2) 10 Inchworms 15m Bear crawl 15m Crabwalk WOD Skill, aerobic capacity Practice KB Windmills & all KB drills for workout With one KB: 25/25 One Arm KB Swings 10/10 perfect Turkish Get-Ups 50 KB Swings (2 handed) 20/20 Windmills 50 Goblet Squats 25/25 Around-the-World Passes 25/25 One Arm KB Swings Side Plank-off: 2 x max per side as group, rest 90 sec b/t sides Recovery 7 min- Bully Stretch Lunge Seq Optional Sunday Warm Up WOD Recovery

Two-time Olympian Chad Vaughn details four areas of focus if you really want to add weight to your snatch and clean and jerk. Most athletes dive into the Olympic lifts without considering what really allows someone to lift the heaviest loads and move efficiently through high-rep workouts. I have four keys to lifting the heaviest weights and moving well in the snatch and clean and jerk. They should be used as primary points of evaluation that will need to be built upon. To start, ask yourself these questions: 1. Do I need mobility work or am I at least somewhat comfortable in all the extreme positions for these movements? 2. Do I “rip” from the floor? 3. Do I hurry to set up or get into positions? 4. Is my mind overwhelmed or my thoughts scrambled from trying to accomplish too many things at once? 5. Do I need to calm down?

21, 15, 9 reps of: Squat 225 lbs Ring Dips Post times to comments. Ben Oliver - CrossFit Football