Emmaline gets overhead

WOD #4 is a little bit different.  Please read the instructions carefully.
You will have the entire class to establish a 3 Rep Max in the Clean and Jerk.  This means you can use as many sets as needed to establish your 3 Rep Max.  You can go once, then go home.  Or you can go every minute on the minute.  The truth is, you are learning how your bodies respond, so see how you feel.  3 minutes between sets is a good place to start.

Your 3 rep Max must be established in a 40 second period.  When you are ready to lift, inform a coach, and they will begin a timer once you initiate your first clean.  You must get the weight overhead 3 times in 40 seconds.  You may drop the weight each time (in fact, I recommend you do).  The highest load for a 3 Rep Max wins.

The next challenge will be Monday, and will consist of 2 scored events.  I’ll give you a hint: since we are testing short, explosive strength on Thursday, expect a longer duration event on Monday.

Don gets his bearings.  Don has really crushed some workouts recently.  Keep up the great work, Don!

Cupboard discipline from Crossfit Aspire.  My Number #1 piece of advice for starting down the path to healthy eating is getting informed on what “food” is.  If your Grandma wouldn’t recognize it; or it comes in a box or a bag, it probably isn’t food.  1-A is getting anything that isn’t food OUT OF YOUR HOUSE!

I kind of like those new Denny’s commercials.  But Denny’s may be trying to kill us.

Strength
Shoulder Press-Tempo Lift
Just like last week, but try to up the weight.  Remember, lower the weight in a controlled manner, in 3-4 seconds.

Metcon
3 Rounds
400m run
21 Kettlebell Swings 55/35
12 Handstand Pushups

If you need to make up Challenge WOD #3, tell a Coach

Deadlifts on Tuesday. Make sure you bring your cool socks!

The WWS Challenge WOD #3 is Tuesday.
The WOD is:

10 minutes of deadlift work.  Build to a heavy set, prepping for the workout.  I would use sets of 3, but it’s up to you.  This will not be scored, it’s just a warmup.

Then for time:
5 Rounds
5 Deadlift 275/185
10 Burpees
This was a workout from the 2008 Crossfit Games.  They added the stipulation that you could not drop the bar from the top.  CF Modesto WILL NOT add that requirement.  Drop all you wish, just make sure you start you pull from a safe position, with a good lumbar curve.

This is a “sprint” WOD, with an interesting metabolic demand: move a heavy weight quickly, then move your body over a long range of motion fast.  I think we may see some sub 4 minute times.  Just make sure you’re warmed up.

Nin-Tai

I have no tattoo’s.  I think they’re cool, but I’ve never thought of anything I care enough about to get tattooed on my body.  So, I’m going to try to find cool saying or symbols that would make a good tattoo, kind of applied to the Crossfit life style.

Idea number #1.  Above is the Japanese Kanji symbol for Nin-Tai.  The book translation is perseverance, or endurance.  Like many exact translations, something is lost.  The literal meaning is something like; stoic endurance under hardship.  I heard this, no joke, on a marathon of Ninja Warrior.  I am a Ninja Warrior fanatic.

The WWS WODs will take place on Tuesday and Thursday.  There will be another event on next Monday.  If you have issues about attending on those days, post to comments and communicate with one of the coaches about a make up.

The dates for the actual WWS competitions will be Sept. 11, Sept. 18, Oct. 2, Oct. 16 and playoffs Oct. 30.  That’s a commitment.  I’m TOTALLY down for this.  I plan on using the scores from our gyms comp to invite people on the main, RX team.  We have also have great interest in a scaled team.  Talking to everyone, availability on the comp dates may be an issue.  Before we lock into teams, I want everyone to understand the time and monetary commitment ($600 per team, so basically $100-$150 per competitor).  There are some things I don’t know, mainly: Can we juggle teams once the comp starts?  When I know, you’ll know.  I expect the guys at WWS will start pushing out info soon.  They’re saying the response has been great; I count 11 affiliates signed up.

Skill
5 Minutes of Double Under Practice
Start with 5 DU.  Take a break.  Then do 10.  Keep resting as needed, building each set by 5.  I got to 40 with this on Saturday.  Try to do the sets unbroken.
WE ALL NEED MORE DU PRACTICE.  Let’s get good at this!

Metcon
5 Rounds
5 Chest to Bar Pullups
Lunge step from pullup bars to wallball area.
10 2 for 1 Wallballs*
15 Kettlebell Swings 55/35
*2 for 1 Wallballs - Do a normal Wallball Shot.  While you are waiting for the wallball to drop, do an additional squat.

Emmaline looks on at the glory that is Rita’s walking lunges.

Next week we should have some more information on teams for the Weekend Warrior Series. We appreciate your patience.
I noticed we haven’t done any snatch work this week. I want to change that.

Saturday, August 14th, 2010
4 Set of the Snatch Complex
Snatch Deadlift - Power Snatch - Overhead Squat - Squat Snatch

Build to a heavy set

Rest 10 minutes

Metcon
4 rounds
35 WallBalls
20 Pullups