Grace on Wednesday
I found a USAW weightlifting meet at Warriorz CrossFit in Elk Grove, page CA. I know the owner well (Charlie Zamora) and he does a nice job with this event. I will be out of town, sickness otherwise I would have attended. I highly encourage signing up for a weightlifting meet. It is a great way to test everything you have learned. It will really force you to focus your training on the lifts. You will learn a ton about the nuances of the lifts and what top lifters do to prepare to move big weight. I will talk more about this, stomach but if you have any questions, please ask.
I plan on holding a muscle up clinic soon – maybe the middle of next week. It will be at 7:30pm. Post to FB if you are interested.
We had a nice little rope climbing clinic on Saturday – we’ll be holding another 20 minutes class in the next week or two. Remember, wear the proper gear – long socks, and preferably pants/tights/sweats. Wear a pair of shoes that can handle using a foot lock. My Nano’s held up great during a high rep rope climb WOD – I was pleasantly surprised. The rope will find exposed skin, so protect everything. I don’t recommend climbing a rope shirtless. Finally, place a gymnastic mat under the rope for your protection. If Rich Froning can fall from a rope, so can you. Be smart and use the pad.
For the next few weeks, Wednesday’s will be benchmark WODs. I will announce the WODs on Sunday night. You can plan your week and strategize how to take these tests on, much like the Open. We did Fran last week – we will be doing “Grace” on Wednesday, 30 Clean and Jerks at 135/95. It’s a classic CrossFit sprint WOD, the fastest times will earn a spot on the board. Good times are under 3 minutes, elite times are under 2 minutes. The fastest times will come from unbroken sets, but I have seen sub 3 minutes Grace with all singles. For the record, my best Grace is 1:36 in competition. I hope someone beats it. I highly encourage you to find videos of great performances and try the techniques and tricks you learn in the benchmark WODs.
Workout of the Day
Strength
Back Squat
Build to a heavy 5 in 20 minutes.
Metcon
AMRAP 12
20 Wallball Shots 20/14
20 Pullups
20 Box Jump 24/20