Monday, November 28, 2016

And winter season is upon us!

As always stay up to date on our Facebook page as well as our main website for any changes to the schedule due to the weather. Tomorrow morning is a go as of now, but check Facebook when you wake up just to confirm. Over the past two years I believe there has only been a handful of days we have been closed for the full day due to the weather so if we can get there, we'll be there!!! 

I am going to provide an in-depth analysis of the weekend and the competition tomorrow as my head is still wrapping itself around how amazing you all are. I can say this right now loud and clear and we are extremely proud of each and everyone of you for competing this weekend. No matter how much it hurt during that day you all keep us inspired to continually better ourselves as coaches and people to better serve you. Don't forget that we do what we do because we love doing it and love seeing you all do amazing things. I'll get to more details tomorrow, I promise.

We start in on our Olympic lifting cycle this week with some technique based WODs, a couple of test days and some good ol' fashioned CrossFit as always. We'll be running this program for the next 6 weeks and then we get into some high intensity conditioning that will prep us for the open.

The new place is going on up! About a week away. Rigs are locked in and contractors are back again tomorrow for my change room, bathroom, and lounge work! Stay posted on our Facebook page!

Strength

Split Jerk Technique - 2 reps

Part of the reason we are starting with this is that half of our members probably still won't be able to walk right from the weekend. It is the 3rd piece of the Olympic Lifts and it gets the least amount of attention. The snatch and the clean take all of that. We'll do some drill work together and then send you off to build in weight, but primarily build on form.  Build to a moderate weight today for 2 reps, but make sure your technique is getting better with every lift. If your technique starts to fall apart, lower the weight immediately. We'll hit this for about 15 minutes. 

Conditioning

3 rounds for time

  • 15 T2B/Knee Tucks/MB Situps
  • 45 DU's or 135 SU's or 1 min DU practice

A quick little lung and core burner to finish the day. We'll work your technique on the T2B/Knee Tucks before jumping into this workout. Remember to breathe. 

- Team 782