This photo is from 3 weeks ago, but it is the BEFORE for the new location for Crossfit Modesto
The Weekend Warrior Series has a deadline of Sunday Night to lock in teams and pay up. Based on the scores, the RX team is: Brian H, Dave R, Louis, Justin J, Erika, and Josie J. Right now, people interested the scaled team are Chad, Mitch and Alison (we’re a little short - interest has waxed and waned). I see 2 major issues. Time commitment (we have a Olympic Cert scheduled for one of the Comp dates, we may lose a competition weekend). The second is the money. Each team is $600, or $100 per team member at least. Make no mistake, I want to do this, but I want an honest gauge on interest, because we’re going to have to “vote with our wallet” by Sunday night. Please contact me or post to comments if you have issues, questions or concerns. FYI - There are other cool events in the Crossfit world, like Fight Gone Bad on Sep 26, Barbells for Boobies at Crossfit Parabellum in Turlock in late October (A “Grace” event!), and the Tough Mudder (I think this is in October - Right Chad?)
What did we learn in our little competition? We tested alot of things; some skills, different energy systems, general fitness, strength, etc. We tested 1 Classic Crossfit Sprint Metcon, 1 Endurance Chipper, A Short Duration Power event, and an final longer endurance event. What did you do well? Where did you feel challenged? I know I was not impressed with my running, but I was happy with my Fran and Filthy 50.
I want to do a better job of matching your ability levels to the workout. Each workout has an anticipated time duration, which may be more important the going RX. For example, Fran shouldn’t take more than 10 minutes. You can slog through a 16 minute RX Fran, but that kind of misses the point. The point is to go fast, at out absolute lactic threshold for a sprint. Think about that on today’s workout.
Skill
10 Minutes of Squat Clean Practice. I like to do sets of 3, and add a Jerk to my final squat clean. Be smooth and deliberate.
Metcon
For time
25 Squat Clean and Jerks
Advanced 175/125
Rx 135/95
Or scale as appropriate.
You must transition from a clean into the jerk. NO THRUSTERS. In effect, this should be 25 single, perfect squat clean and jerks.
I have done this before, and it took about between 9 and 10 minutes. Use that as a time gauge for scaling
