1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

This Week’s Events

June 24, 2013

Reminder: Saturday is rafting down the Stanislaus.  The cost is $25.50 per person. Directions for booking your trip:
1. Log on to www.riverjourney.com
2. On the right hand corner is a box that says “Add to existing trip” Type in the group code 201305130006 and click submit.
3. Your trip date and discount will show up automatically.
4. Type in the number of guests
5. Fill in your customer information
6. Pay with your credit card
7. Receive your confirmation and liability sheet

The gym will be closed on Saturday.

On Tuesday, abortion I will program Muscle ups in the WOD.  It will be done so in a way that will be easily scaled.  We won’t have enough time to fully review the Muscle up on Tuesday.  If you have them, viagra dosage or think your are close, review videos and practice on Monday.  I will talk more about muscle ups in tomorrow’s post.  We hold Muscle up clinics a couple times a year, and someone ALWAYS get their first MU at the clinics.  Get to them when we have them.

We tested out first CrossFit Express class on Thursday night.  It was a great time and we had a decent turnout.  The WOD was AMRAP 20: Med Ball run, 10 Swings, Row 10 Calories, 10 Pushups, 10 situps.  Constant movement, and I was impressed with everyone’s ability to keeping moving well.  This week, we’ll try on Tuesday night at 7:30pm.

Wednesday is our Benchmark WOD – it’s one of my favorites of all time: 30 Squat Clean and Jerks, 155/100, sometimes referred to as Heavy Grace.  In 2008, this was the final WOD of the CrossFit Games, and it was an absolute gut punch to many people that thought they were good at CrossFit.  I will provide a strategy for this WOD on Tuesday night, but a couple of things will really help – have really strong legs and midline stabilize like a mother grabber.

Arms Only Rope Climb by Jonathan

Arms Only Rope Climb by Jonathan

 

Workout of the Day

Strength

Back Squat

3 sets of 5

We did this 2 weeks ago, but we still back squatted heavy last week.  This should be around 75% of your 1RM, or add 5-10# to the lift you did 2 weeks ago.

Conditioning

AMRAP 8

8 Pullups (C2B for advanced)

8 step Walking Lunge

8 Kettlebell Swings (swing the heaviest bell that allows you to maintain a strong leverage position)

8 step Walking Lunge

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