STRENGTH
Deadlift, 1-1-1-1-1, 90-95%, Rest 90 seconds to 2 minutes between singles (only 5 today for DL)
Notes: This week we will be doing some heavy singles, but these are not 1RM attempts. Weights should be anywhere from 90-95% of your 1RM. If you have not been following the strength cycle or joined in late, then you should do sets of 3-5 reps (at moderate weight) instead of heavy singles, unless you are an experience lifter. Next Monday we will be doing a CrossFit Total (max BS, DL, and SP in the same session).
WOD
Level 1
AMRAP 7:
- Burpee x 10
- Hang Power Snatch (65/35) x 10
- Jump Rope Single x 50
Level 2
AMRAP 7:
- Bar-Facing Burpee x 10
- Hang Power Snatch (95/65) x 15
- Double Under x 25
ANNOUNCEMENTS
Going Away Party for Jon and Elizabeth!
Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go! Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!
The 2014 CrossFit Games Start this Week!
The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website. The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT. Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.
@Evolution Strength & Conditioning in Winchester –
Strength:
10-9-8-7-6-5-4-3-2-1 barbell curl (35#)
1-2-3-4-5-6-7-8-9-10 strict press
Alternate movements, couldn’t drop the bar
WOD:
5 rounds for time
7 push press (65#)
14 jumping lunges
21 abmat sit ups
6:16
Post WOD: 1 min airdyne sprint x3
Whats a barbell curl?
DL: 300 (pr)
3+6 @85
yay!!
thanks!
185
2+19 rx
DL: 405#
WOD: 3+8 rx
DL @185#
WOD 2+16 (@65# but only did 10 snatches per round)
DL: 165
WOD: 2+11 @45
335
2+20
2 + 17 @75#
Jackie burned me up yesterday, so I scaled back the weight.
Aside – bar facing burpees are just the worst 😛
DL 275#
WOD 2+11 @ 85#
DL: 155#
WOD: 2 + 16 (55#)
DL: 400 (on Wed)
WOD- 3 + 13 35# (back issues)