Fitness Elevated 2013 was a blast. Thanks to everyone who came out and cheered on our athletes as they competed. Overall Caitlyn finished 7th in Elite Women. She finished 5th and 6th out of 8 in the final events. Taylar fought his way back to finish 11th in the men’s open division out of 65 competitors. He took 6th place in both of the final events. Boyd “Doc” finished 27th out of 65 men in the Open division. This was the first time that Boyd competed as an individual. Eric took 8th out of 14 competitors in the Men’s Masters division. With a shoulder that is not back to 100% unfortunately kept him from doing much on the Bench Snatch. Eric was happy to be able to compete again, Overall, fun was had by all and we hope to have a bigger showing of athletes next year!!!
Playcare Area this week – We do have coverage on Monday, Tuesday and Wednesday at 9a and Monday and Wednesday at 10a this week. If someone is willing to trade membership for taking on the 10a playcare spot M-F I have someone who is willing to do the 9a coverage. Let Sara know ASAP. If we don’t get any takers, we may have to limit the Playcare area to 9a only and limit the number of kids allowed. Thanks for your patience as we try to work through this.
Thanksgiving Day Turkey Burner – 8a WOD ONLY! We will open up at 0730 so you can come get warmed up, get your mobility work on, etc. Warm up and WOD will start at 8am. Plan for a little over an hour and then you can go home and feast! We hope you all will come out and start your day of Thanks with your Letrono Family. There will be plenty of room and equipment!!
Friday we will only be holding a 0530a and 7a class!
NO YOGA on Saturday November 30th.
Inch by Inch Weekly-Challenge: 2k Row for time.
Strength:Skill Work up to a Heavy Clean and Split Jerk in 15min
Hold bottom position for 1-2 seconds. Focus on good footwork, feet turned in slightly, long, wide split. Just going for “heavy,” by feel, not necessarily going for PR or by percentages, but if you’re feeling it, let it happen as long as technique and pause at bottom are solid!.
1 Heavy Snatch around 70-80% 1RM
3 Burpees Over Bar
4 Box Jump 30+1Plate/24+1Plate
Rest 3 min
2 Front Squats
30 Double Unders * 60 Singles
4 KB Swing 32/24 24/16 16/12kg
* Score is load for snatch-clean and rounds, ie 135, 5+6, 4+3)
Team cool down, light row, bike, run, Mobility stretch 5-7 min
Row 1x150m 30sec rest
1x250m 30sec rest
1x500m 30 sec rest
1x750m 30sec rest
1x1000m 30sec rest and back to 150m:
3 RFT of:
Double KB complex 24/16
20 KB Swings
10 Clean & Jerk
10 Front squat