Barbells Await You

Ready for Max Week?

Tests on tap this week:

• back squat 1RM/3RM
• HELEN
• heavy snatch
• heavy clean & jerk
• ISABEL
• GRACE
• push press 3RM
• KAREN
• 5k row
• deadlift 3RM
• CGO 14.2
• ME handstand
• ME kneeling medicine ball throw
• ME broad jump

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Upcoming Events:

- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Test Week Monday 5/12

STRENGTH

15 minutes to establish a 1RM back squat. 3RM if you've been in the gym for less than 6 months.

CONDITIONING

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 02APR2014. Post barbell load and time to whiteboard/the Cody app.

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The CrossFit Games Regionals for 2014 Started this past weekend. Checkout http://games.crossfit.com/ for video of the entire weekend's results and videos of the event. South East, North Central, Latin America and Canada West all finished.

This coming weekend will be the North West (!!!), Central East, Canada East, Europe, and Australia.

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Oldie, but goodie:

James "OPT" Fitzgerald was the first CrossFit Games Champion, owner of Optimum Performance Training and now head coach for the Phoenix Rise of the NPFL.

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PaleoRx 2013: The Last Week

And it's also max week!

Wrap-up party is THIS SATURDAY!

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WOD for Max Week Monday 5/13

STRENGTH

establish a back squat 1RM within 15 minutes

CONDITIONING

21-18-15-12-9 reps for time:
power snatch, 35/20kg
toes-to-bar

Compare to 08APR2013. Post max squat and time to whiteboard.

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Back Squat Monday

Rich and Gina

Mobilizing before and after the workout can help you get into better positions.

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WOD for Monday 4/8

STRENGTH

establish a back squat 1RM within 15 minutes

CONDITIONING

21-18-15-12-9 reps for time:
power snatch, 35/20kg
toes-to-bar

Post results to whiteboard.

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Oly Analysis: Chad Vaughn Snatch - CrossFit Journal

Alongside CrossFit Media’s Carey Peterson, two-time Olympian Chad Vaughn dissects his 285-lb. snatch via slow-motion footage. 

As he settles into his start position for his heaviest snatch of the day, he’s thinking three things: build tension in the back, feel the shoulders in front of the bar, and be aggressive on the extension. As he takes a deep breath and locks in his back, he feels the tension he’s created, he says. 

“My awareness is with the bar,” says Vaughn, part owner of CrossFit CenTex in Belton, Texas. “Now I’m really trying to feel my shoulders staying in front of the bar—that’s gonna help me create that vertical shin position the best that I can up above the knee.” 

Once he’s above the power position, it’s go time.

Study and read more at the link! ----

Breaking Parallel

Paolo at #OccupyStrength

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WOD

1.
play with front lever for 15 minutes

2.
Pendlay row 3x8

3.
back squat 1RM

compare to . Post back squat to comments!

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6 Simple Rituals to Reach Your Potential Every Day - Fast Company

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