MONDAY

Happy Monday everyone!  I hope you all had a great weekend.  Barbells for Boobs was a huge success and a lot of fun.  I hope we can do this again next year and raise even more money.

The temperature is starting to drop and my supply of hoodies for the men are pretty low.  I have a lot of smalls and mediums for the girls.  If anyone would like a hoodie or thermal, T shirt or anything else that I’m out of stock let me know.  I’ll place an order as soon as I have a large enough order.  Ladies, if you like your hoodie a little on the larger size, order a men’s size.  I’ve also recently gotten some hats in and a few wod journals as well.

So since the linear strength program was a huge success, we’ll be starting a new 6 week program.  This time we’ll be working on the clean, snatch and overhead squat.  Those that took the previous strength program seriously made some huge gains.  Some of you PR’d on all three lifts.  The PR board filled up last week!!!  So this time, I’d like to start with 1 RM’s for the clean, snatch and overhead squat.  Next week we’ll start 4 x 3’s or 5 x 3’s ( I haven’t decided yet) at 60% of your 1 RM from week 1 and increase 5 to 10# every week for four to five weeks and then we’ll end the last week on 1 RM’s for each to compare from week one.  If you miss a day of strength, feel free to make it up on another day.  I would like everyone to keep track of the weight used each week! 

STRENGTH:

Snatch

1 RM

CrossFit WOD:

8 min ladder:

1 power snatch, 1 pull up

2 power snatch, 2 pull up

3 power snatch, 3 pull up

ect ….

RX 115#/75#

RX+135#/95#

L1 65#/45#

EXTRA CREDIT:

8 sets 200 meter row. 30 sec rest.  Record best interval time out of the 8. (ask your coach to set the rower for 8 intervals with a 30 second rest)