Wednesday 161109


The 2016 CrossFit LIFT-OFF is in the books. Be sure to slap a High 5 to Steve Bender for placing 2nd in the world Master Male 196lb- to 210lb weight class. Snatch 225, Clean & Jerk 275,  WOD 315 reps.
I want to commend all who did the engine leg burner WOD #3 Monday.

I want to give a Hell Yea shout out to all athletes who pushed outside there comfort zone and exposed themselves to the Snatch & the Clean n Jerk max effort lifts. Last Saturday am Lift off , already tagged as the “Lebrono” session was allot of fun! Look forward to more in the future.  No matter the outcome whether you are an experienced Oly lifter or just in the beginning of your journey we ALL have to start somewhere.

As a CF Coach. I for one can completely understand any apprehension of exposing your weaknesses in Olympic lifting in front of other athletes. I can coach the lift, progression and cue to fix faults of the Snatch, Clean n Jerk. But I suck at executing both lifts 9 out of 10 times. For me that’s the beauty and the challenge, it drives me to keep getting better in front of an awesome LCF athlete community.

My take away for any athlete is to expose yourself and see what and how you can grow.

Dynamic Warm-Up – Mobility
Prepare to for..

Back Squat – 4×4 @70%

3 Rounds for Time:
21 Push Press 95/65, 75/45, 55/25
18 Calories on SkiErg/AAB
15 Toes to Bar/ Progression
*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.


ABOVE AND BEYOUND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Just Work
Assault Bike – 20/12 Calories x 8
Rest 3:00


Neutral Grip Rest Pause Dumbbell Strict Press Dumbbell weight 25% of Strict Press max (each DB)
**Use the same weight from Week 4 and beat all of your scores.
What is rest pause? Do a max effort set, put the dumbbells down and take 15
deep breaths, do another max set, put the dumbbells down again and take 15
deep breaths, do one more max effort set. Three sets total of as many reps as
you can do with 15 deep breaths as rest.

Gymnastics Accessory
3 Rounds:
:30 Max Pistols
Rest :30
:30 Right Leg Pistol Hold
Rest :30
:30 Max Pistols
Rest :30
:30 Left Leg Pistol Hold
Rest 3 Minutes

Strength Accessory
Dumbbell Bench – 4×8   Heavier than week 4…….Don’t have heavier DB’s than last week? Use the same and do 4×10-12

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