Many weekends pass with absolutely nothing to get excited about. Nobody sends me videos of PRs, podium pictures, or stays out until 4am doing ridiculous dance moves while drinking BP under the table (Spencer – true story). This weekend, was NOT one of those weekends (actually, I can’t say that, I wasn’t with Spencer). There are so many things to post that I’ll have to spread it out over the next few days, or else you’ll fall asleep before you get to the workout. Here’s a few highlights…
BP and Sarabeth Phillips both won the Pensacola Beach Brawl, then they gave us a pic that Sarabeth will probably want to use on her Christmas cards.
Mike Holmes did a 130kg (286#) Bear Complex at the inov-8 4 Nations. He already had the event won the event by 7.5kg—he did this one for the Queen.
Patrick Kelly sent me this:
Just wanted to say thanks for your programming. A group of us at Crossfit Denver/South Denver have been doing it for about 4 months now, and it has made huge improvements for all of us. Today, we picked up our first team comp win. Attached a photo for you. Hopefully the first of many, can’t wait till the Open.
There are not enough words in the English language to describe how happy this video makes me. This is Johnny Medina, AGAIN, with another Snatch PR of 215#. Let me remind you; Johnny is 17yo, he weighs around 150#, and he lifts in Chuck’s in a garage. He also has badass plugs, and makes me hope I can someday experience the same joy he has after completing this lift.
LIFT. LIKE. JOHNNY.
1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.
2b) 3X5 Non-Heaving Drop Snatch – heavy but fast, rest 60 sec.
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.
10 minutes HS Walk & HS Walk turning practice.
Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10′ apart and attempt to turn in both directions. If you are not proficient simply practice walking.
5 rounds for time:
25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms)