Workout
Power Snatch + 1-OHS
Work up to 90% of your 1RM.
Not sure of your 1RM? By the end of today, we will have a pretty good idea.
So you are thinking about, considering, pondering the Regional for the CrossFit Games. Based on last year’s standings, those that are able to complete the prescribed Thruster/Pull up WOD, the Deadlift/Burpee WOD and the Clean and Jerk WOD from the 2008 CrossFit Games finishing with excellent form (e.g. chest touching bar for pull-ups, fully over head for thrusters and Burpees, full squat for cleans) around the following time slots should consider attending.
APPROXIMATE times to match for those events are:
Thruster/Pull Up WOD – Men 6:30 -Women 10:30
Deadlift/Burpee WOD — Men 5:00 -Women 6:00
Clean and Jerk WOD – –Men 7:30 -Women 9:30
What about coffee? Cappuccino?
Just kidding.
CrossFitters are prepared for any type of road conditions or inclement weather. Therefore, I expect to see all of you at the gym tomorrow! (Although I might not be there. I’ve got plumbing problems and it’s winter.)
And get ready for some exceptional, and long overdue, things to happen at TitanFit. (Yes, this includes a warmup…again, just kidding.)
CrossFit is all about change. And since you CrossFit, you’ll adapt quickly.
KF
I assume the HC will be zone/paleo friendly?
chris, haven’t you seen that cave drawing of a stick man holding a cup of hot chocolate?
I signed up for the Indy Indoor Sprints! Jan 24th come where a CrossFit Shirt – and help me keep my split below 1:44 by yelling at me!
details on how to get there will follow – If you wish to race: https://www.regattacentral.com/index.jsp?tab=regattas
See you on Friday -
“Wear” would have been a better way to spell that…
Sorry, guys, it’s a beauty day for me at the hairdresser’s, but I DO want to learn a better snatch for sure, so hopefully Herb will carry this one over for me.
Heck, it’s not even to learn a better one, it’s to learn it at all, I was lousy the first time! Anyway I’ll be there Friday.
If it’s sugar free hot chocolate save me some…
After you’re done “coaching” DJ on 1/24, there is a USAW-sponsored junior/HS meet at in Brownsburg on 1/25
See the link for details:
http://weightlifting.teamusa.org/event/event/356
box squats to 205# then 4 sets of 3 @ 175.
good exercise. hopefully this will help my BS get to 250# in 2009!