#weightlifting #strength #power #mobility #precision #accuracy

**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: michaelwinchester@crossfitcentral.com.

**Week 27 Training: 14.01.06**

**Barbell**

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

**Conditioning**

**D. Part 1: 4 Rounds, Each For Time (Make It Hurt):**

-100′ Partner Resisted Run

-50′ Burpee Broad Jump

-20 Pull-ups

-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

**Durability**

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.*

A) 145#

B) 185#

C) 195#

D1) done ….. Did not complete last PUs due to rip

D2) 1:54 ….. 1.5 pood, shoulda grabbed the 2 pood but I got scared

Es) completed 1 set

A) 155

B) 215

C) 205

D1) Done

D2) 6:30 – Very unhappy with this. Need more KB work. Thanks for the push Jeff.

E) Tonight

A) 140

B) 175

C) 185

D1) done

D2) 2:51 w/ 1.5 pood

E) done

A) 170

B) 205

C) 230

D1) Done

D 2) 6:55 –Stayed with the push press the whole way… left forearm caught on fire, but pushed through. Started out with 10, then 5, then went to sets of 2s and 3s…. not happy with this.

E) Tonight

A) 175

B) 235

C) 225

D1) Done

D2) 2:59

E) Done

A) 135 felt good

B) 185 felt easy

C) 185 felt dynamite!

D1) Scaled to 12 pull ups, wanted to die

D2) 5:47, push press the whole way. Very tough.

E) Did not do. Need to respect my limits.

Felt so great to be back with y’all! CrossFit is a cruel mistress. Take a week off and she will punish you.

A) 125

B) 155

C) 165

D1) Done long “rest” in the bathroom between rnds 3,4

D2) 2:09 elite woman weight

E) Tonight

A) 125

B) 160

C) 165

D1) Done

D2) 1:54 @ 24kg

E) 2×10 of alternating T2B

a. 70

b. 90

c. 95

d1. done

d2 and E DNF – work.

A) 105

B) 125

C) 130

D1) Done

D2) 1:29 using 1 pood, should have gone heavier. Wussed out using 1.5 at first, played with it after durability and once I figured out how to front rack I could do sets of 3-5. Next time!

E) T2B done

A) 125

B) 155

C) 165

D1) Done

D2) 4:01 w/ 1.5 pood

E) Didn’t do, inside webbing of both thumbs ripped 😦

A) 155

B) 195

C) 215

D1) Done

D2) DND

E) Done

Time, boy?

A) 125

B) 160

C) 165

D1) done

D2) 1:16 ….. 1.5 pood

nice work on those presses

E) Just T2B

Barbell

A. 75#

B. 95#

C.105#

D. substituted 150M Row and 10 Burpees (left foot pain)

-20 Pull-ups

-Rest 3 Minutes-

After completing the 4th round of Part 1, REST 5 MINUTES, and then complete Part 2…

D. Part 2, For Time: 30 Push Press @ Dual 16Kg kettle bells

A. 100

B, 135

C. 135

D1. 1:08/1:11/1:20/1:57(arms died on pull ups)

D2. Dropped down to 20kg…need to work mental game

E. No time- boot camp meeting

A) Done

B) Done

C) Done

D1) didn’t time them.

D2) 6:40 at 2poods

E) did the T2B

way to step up to the big bells

A) 100

B) 145

C) 140

D) done, didn’t track time and worked on butterfly pullups, arms anyone? Damnit

Part 2: uhhhg around 4 ish minutes. Sucked it up. Hard core. Not happy

A. 205

B. 225

C.275

D1. done

D2. 1:48 18/8/4

A) 100#

B) 140#

C) 150#

D1) 1:37/1:37/1:35/1:25 (took the gloves off for the pull-ups on the last rd)

D2) 3:45 w/ 20kg….that was heavy

E) no time

A. 135

B. 185

C. 175

D. Done

D. Part 2 – 13 with the 32, did last 17 with the 24s.

A)135

B)185 was having some issues with this..

C) 175

D1) done

D2) 1:45 1.5 pood should have gone heavier.

Jason Killed it!

A) 160

B) 200

C) 215

D1) UB PUs

D2) 5:20 Rx — I would hardly call that killing it (6/6/6/4/4/2/1/1)

E1) Done w/. extra set due to Jojo’s instructions

E2) Neglected

A. 125 – missed both lifts on Rd 3. Hips don’t lie.

B. 175

C. 165

D1. Done

D2. 2:57 w/ 1.5 – opened up with 15 and then things went downhill

D3. Best Mighty Ducks movie, ever.

E1 / E2. Done

A) Snatch Grip RDL 5 reps each: 3×95/3×105/2×115

B) 175

C) did E1&2 here 35lb KB for TGU

D1) done

D2) 2 min-ish w/ greens

A. 70

B. 95

C. 95

D. Done – roughly 2 min per round / about 5 minutes

E. ripped – no T2B … TGU done

145

195

205

1:15-1:45

2:38 @ 2p

a) 130

b) 160

c) 175

d1) done