14.01.06

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#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.

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31 comments on “14.01.06
  1. Max says:

    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

  2. Reid says:

    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

  3. Brett Bolus says:

    A) 140
    B) 175
    C) 185
    D1) done
    D2) 2:51 w/ 1.5 pood
    E) done

  4. 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

  5. Jeff V says:

    A) 175
    B) 235
    C) 225
    D1) Done
    D2) 2:59
    E) Done

  6. Jeremy says:

    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.

  7. mlubke says:

    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

  8. MarkB says:

    A) 125
    B) 160
    C) 165
    D1) Done
    D2) 1:54 @ 24kg
    E) 2×10 of alternating T2B

  9. Kelly C says:

    a. 70
    b. 90
    c. 95
    d1. done
    d2 and E DNF – work.

  10. Alyson says:

    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

  11. JeffT says:

    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 😦

  12. House says:

    A) 155
    B) 195
    C) 215
    D1) Done
    D2) DND
    E) Done

  13. Matt Counts says:

    A) 125
    B) 160
    C) 165
    D1) done
    D2) 1:16 ….. 1.5 pood

  14. Matt Counts says:

    E) Just T2B

  15. 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

  16. Chels says:

    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

  17. drusellers says:

    A) Done
    B) Done
    C) Done
    D1) didn’t time them.
    D2) 6:40 at 2poods
    E) did the T2B

  18. Taylor Deering says:

    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

  19. A. 205
    B. 225
    C.275
    D1. done
    D2. 1:48 18/8/4

  20. Sara says:

    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

  21. Russ Laing says:

    A. 135
    B. 185
    C. 175
    D. Done
    D. Part 2 – 13 with the 32, did last 17 with the 24s.

  22. Soy Leche says:

    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!

  23. Jason says:

    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

  24. Evan says:

    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

  25. 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

  26. Kelli says:

    A. 70
    B. 95
    C. 95
    D. Done – roughly 2 min per round / about 5 minutes
    E. ripped – no T2B … TGU done

  27. coachjeffmck says:

    145
    195
    205
    1:15-1:45
    2:38 @ 2p

  28. Morgan says:

    a) 130
    b) 160
    c) 175
    d1) done

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