Buy In:
Shoulder Press 3 reps@60%,3 reps@70%, Max reps@80%
then in 15 minutes complete as many rounds as possible of:
5 muscle ups (sub 1:1 dips and pullups- 5 dips/5pullups
7 wall balls
9 kb swings
Monday 8.20.12
Buy In: Tabata Double Unders. 12 Reps: Cat/camel, bridges, side-lying bridges, hollow rocks. 5 get-ups/side.
Deadlift 3 reps@60%, 3 reps@70%, max reps@80%
then (copied and pasted from CrossFit.com):
Five rounds for time of:
95/135 pound barbell Overhead walking lunges, 25 feet (scale the weight as needed)
15 Knees to elbows
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Congrats to Saturday's meet winners!
Tomorrow's Weightlifting Meet
This took a little longer than expected, but here is the lifting order for tomorrow's 'weightlifting meet.' As previously discussed, your place in the weightlifting portion of the event will be determined by Sinclair points. (That is, no weight classes; smaller lifters who lift the same weight as bigger lifters get more points [Madison!]). We will follow normal weightlifting meet guidelines, which state that the weight on the bar can only go up, not down. We will fully explain this after weigh-in in the morning. The warm up area will be outside, competition inside. Weigh in starts at 8 am. See everyone in the morning!!
Men
Name 1ST SNATCH
Thomas Cupo 115
Darren Howard 115
David Yann 125
Eric Griffith 135
Justin Hair 135
Dan Sura 135
Tony SanAntonio 135
Phillip Daniel 135
Frank Trimble 135
Robb Mantovavani 140
Justin Tate 145
Thomas Prettyman 145
Michael Browne 145
Chris Wang 145
Mike Alley 155
Tihn Lam 155
Joshua Tatum 155
Branden Fain 155
Ryan Kohl 175
Matt Zeleznak 175
Jason Reeves 185
Trevor Taylor 185
Brice Johnson 205
Madison Brooks 200
Paul Smith 215
Women
Name 1ST SNATCH
Nadia Lua 45
Amanda Dilbeck 55
April Counts 80
Kayitesi Wilt 100
Katrina Fomich 100
Emily Griffith 115
Rebecca Brown 125
Savannah Simms (?)
Jessica Tatum (?)
Friday 8.17.2012
Buy In: Run 400 meters. Consult the mobility wod poster in the corner near the kettlebells. Prepare your shoulder girdle for action and satisfaction.
Bench Press 5 Reps@55%, 5 Reps@65%, Max Reps@75%
then:
copied and pasted from CrossFit.com:
Snatch Balance
1-1-1-1-1-1-1
watch the wod demo video on the main page
Thursday 8.16.2012
Buy In: PVC OHS x 25. 2 min: Couch Stretch, Asian Squat, Plank, Pigeon.
Squat: 1x5@55%,1x5@65%, 1xMax Reps@75%
10 Rope Climbs (not for time)
Friday 8.3.2012
Buy In: 100 double unders, 30 triple unders, or 250 single unders. Band freestyle to loosen your shoulders, stretch your legs however you see fit, accumulate 120 seconds of hollow body position hold.
3x3 Bench Press
Then, tabata deez (full 4 minutes at each station):
Pushups
Jumping lunges (if you are not capable, reverse lunges)
Toes to bar
Pullups or bar dips or ring dips or box dips (your choice)
Thursday 8.2.2012
Buy In: Row 500 m. PVC shoulder complex, couch stretch, asian squat, down dog-pigeon-down dog-pigeon progression (x2).
Technique work, as a group: unloaded barbell Snatch progression. 5 reps at each position.
Then, Snatch, 1-1-1-1-1-1-1. Start relatively light, add weight each time until you may or may not get the last rep.
Finisher, if desired: CrossFit Games Open WOD 12.2:
Workout 12 . 2
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN -
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
