This week, we will do the pulling workout from last week on Tuesday and the Snatch Balance/OHS/Bench Press on Friday.
Monday will start our CrossFit Oakdale Preschool Class. We had a fun trial run last Monday and would like to continue. It will be for the 3-5 year old age range – Pre-Kindergarten. They played some follow the leader, learned how to squat and got their wiggles out. The class is 20 minutes long and will be $6 per class or $20 a month. Class starts at 10:00am.
A big shout out to Bryce for his effort at the Iron Gauntlet IV in Yuba City on Saturday. Bryce competed in his first Strongman competition and took 3rd place in heavyweight novice division. We have had CFO athletes compete at the CrossFit Games, Boston Marathon, and many other events, but this is the first strongman event I can think of anyone grabbing their stones, literally, and taking on this type of event.
Bryce took first in the Deadlift event – max reps at 405(!!!) in one minute and third overall. Bryce was in the running to win the whole thing but he ran into a big heavy ball. Like the kind that chased down Indiana Jones.
I’m excited to hear Bryce’s experience at the comp – how athletes prepared, interacted and took on these extremely challenging events. CrossFit is an excellent way to get strong and fit. If you want to compete in CrossFit, you are going to have to take a different approach. Strong man elements creep into our CrossFit training a bit, but if you are going to compete in strong man, you going to have to be really freaking strong. And just lifting with a barbell ain’t gonna cut it.
Bryce IS freaking strong. He has made great strides since starting CrossFit. He regularly attacks his weakness, while getting stronger and faster. He soaks up heavy stuff like a sponge, so it will be fun to see how he grows. He slightly adjusted his training over the last 6 weeks to compete in a strongman event.
Make sure you give him a high five when you see the big man!
Workout of the Day
20 seconds work, 40 seconds rest
If you can do HSPU, do as many as 3, then hold the wall for the remaining 20 seconds
If you cannot do HSPU, but can control your lowering, attempt to hold for 15 seconds, then lower your body down. You can lower to an abmat target.
If you hold a HS, but cannot lower, hold for 20 seconds
5 Handstand Pushups
10 DB Hang Clean and Jerks 50/35 (alternate after 5)
15 Box Jumps 24/20
If you cannot do HSPU, you can sub DB Push Press