1) Coach Zach Thiel and I will be holding the first Barbell Sport Seminar of 2014 in just under a month!
Saturday, February 1st, 2014 at CrossFit Central DownTown.
“Spend time with coaches Michael Winchester and Zachary Thiel mastering the Olympic Lifts. The Barbell Seminar is designed for those looking to learn and perfect their Olympic Weightlifting for improving performance in CrossFit WODs. All aspects of the snatch and clean & jerk will be covered. The goal is for those who attend to leave with the knowledge and skills to practice their lifting with more proficiency and add pounds onto their lifts. If you are a lifter who needs some more time on the bar, a beginner in need of direction or a CrossFitter that is looking to lift heavier and more efficiently, this is for you. If you are competing in CrossFit at any level – local, the Open, Regionals or the CrossFit Games, then this is a no-brainer.”
2) This past Saturday was the best training day of the year so far (the second was the day before that – Friday). Although the last 5 weeks have been the hardest 5 weeks to date (by my estimations and also by the incredible amount of “feedback” from the athletes), I have never seen so many men and women hit 2×2 Back Squats @ 95% with such ease.
I was literally stunned when I saw people hitting back-to-back reps HARD and FAST. Yes, there were some who struggled with the weight – and even some who failed one or more reps… But as a group, I would say that out of 30 people in attendance, 20 hit their reps and made them look EASY… If this is any indication of the strength gains we have made over the past 5 weeks, we are in for some very big things.
3) With the start of 2014 and the growth of the GGRX Program comes the newest addition (and most asked-for addition): our first-ever PM class! Tomorrow, January 6th, we will hold our first evening GGRX class at 6:00 PM at CrossFit Central Downtown. We already have 4/12 spots spoken for, so if you think you are a candidate for the program, ask your coach or contact me directly at: firstname.lastname@example.org.
Week 27 Training: 14.01.06
A. Hang Snatch (From Just Below The Knee): 5×2@70 (Treat This As A Complex) – E90S
B. Push Jerk: 5×2@70 (Touch & Go) – E90S
C. Snatch Pull: 5×3@95 (Reset For Each Rep) – E90S
D. Part 1: 4 Rounds, Each For Time (Make It Hurt):
-100′ Partner Resisted Run
-50′ Burpee Broad Jump
-Rest 3 Minutes-
After you complete the 4th round of Part 1, REST 5 MINUTES, and then complete Part 2…
D. Part 2, For Time: 30 Push Press @ Dual 32/24 Kg KBs
E1. 2×10: Strict Alternating Toes to Bar
E2. 2×10/10: TGU @ 20/12 Kg
Notes: On the “alternating” toes to bar, place your hands at your normal grip. Keeping both legs and feet together, perform a strict toes-to-bar, touching both feet OUTSIDE of the right hand. Return to your start position, then perform a strict toes-to-bar, touching both feet OUTSIDE of the left hand.