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Tex | 03.09.2012
“I welcome and seek your ideas, but do not bring me small ideas; bring me big ideas to match our future.”
-Arnold Schwarzenegger
Announcements:
-New Olympic Lifting class Mondays and Weds at 8pm with Coach Jeff Jenkins (Above).
-Jeff will be joining the CFDu coaching staff on Monday and Weds evenings at 6 and 7pm CrossFit and 8-10pm Oly Lifting. We are happy to have him on board and are looking forward to helping him grow as an Olympic Weightlifting coach!
Olympic Weightlifting Class with Jeff Jenkins
If you are looking to press the pause button on your “WOD for time” capacity and you want to start tweeting about your 100kg snatch and 150kg Clean and Jerk, we at CrossFit DuPont can help. We will be offering a Monday and Wednesday 8pm-10pm Olympic lifting specific class to members. The format of the class will be as follows:
15min- warm up with dynamic mobility
45min-60 min- Lifting. The lifting will consist of program specific complexes design to train muscle memory, fast twitch physiology and precise technique mechanics. Lifting will be broken down based upon skill level.
30-45min- a heavy, high quality, low quantity lifting complex
designed to compliment the Olympic lifts.
15min- cool down
Skill level will be: Beginner, intermediate and advanced. You will work within your skill level so have no fear. PLEASE, only commit to this class if you wholeheartedly wish to make strength and skill gains related to the snatch and the clean and jerk and you understand that this will not happen overnight. Time and dedication is required!
———————————————————————–
SWOD:
Squat 3×5- add 2.5/5# from last week
3 x Max Rep Chin Ups
DWOD:
Complete 7 Rounds of:
Round 1 -1/4 Gasser then 1 Athletic Position Burpee
Round 2 -1/2 Gasser then 2 Athletic Position Burpees
Round 3 – 3/4 Gasser then 4 Athletic Position Burpees
Round 4 – 1 Full Gasser then 8 Athletic Position Burpees
Round 5 – 3/4 Gasser then 4 Athletic Position Burpees
Round 6 – 1/2 Gasser then 2 Athletic Position Burpees
Round 7 – 1/4 Gasser then 1 Athletic Position Burpees
*You have one minute to complete each round.
*Once the clock starts, it does not stop.
*If you are unable to complete a round, your workout is complete.
Post loads and rounds completed to comments.
41 Responses to Tuesday 9/4/2012
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SWOD: Squat 3 x 5 @ 230 … high bar / oly style…I’m trying to squat twice a week and alternate between high bar and low bar
DWOD: completed
forgot strict chin-ups: 13,8,9
SWOD: Squat 3 x 5 @ 180
3 x Max Rep Chin Ups 17,11,7
Jim’s Strength Class
Handstand Holds and Progressions
2x Cleans (work up to AHAP): to 175#
5×3 Squat: 160 (dip in the end)
Chin-ups: 8,7,7
Squatted Yesterday:
SWOD:
Squat 3×5- add 2.5/5# from last week — 240#
DWOD:
Annie
50-40-30-20-10
Double Unders
Abmat Sit-ups
9:00
Today Deadlifted:
SWOD:
Deadlift up to a heavy 5 reps
132#
220#
286#
319#
357.5#
DWOD:
3 Rounds
1 Round = 2 minutes
Row 250 Meters
15 Kettlebell Swings 2pood
Do the row and swings, remaining time is rest
Fastest round 1:28
Squatted yesterday too:
SWOD:
3×5 Squats – added 5# from last week – 195#
3×5 Strict Press – added 5# from last time – 110#
DWOD:
On the minute, ladder of alternating dynamic push ups and 40# ball slams.
1 – dynamic pu
2 – ball slams
3 – dynamic pu
… failed on pushup 7 on minute 13
Today:
SWOD:
Worked up to heavy set of 5 Deadlifts
5 @ 308#
3 x Max Strict Pull Ups – 10, 9, 7
DWOD:
5 rounds @ 135#
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
Squat @240#
Chin ups: 15, 12, 13
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on Friday, March 2nd, 2012 at 12:58 and
is filed under Seminars . Thanks a lot and I’m looking forward to contact you.