Training: Every ninety seconds, for a total of 12:00 minutes (8 sets) perform: Hang Snatch + Snatch Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
Congratulations to everyone who participated in the Challenge, dedicated themselves for 42 days and are now enjoying the benefits. We are extremely proud of your hard work and commitment to improving your health and fitness.
Congratulations to Janet Bryan and Al Zavala. They both took first place for the best before and after photos.
Today is the last day of the The 2015 Body Transformation - Look Better, Perform Better, Feel Better Challenge. It’s an exciting day for us to see the amazing progress of our athletes, and an even more exciting day for the participants to test how much they were able to accomplish in just 42 days.
The 2015 Body Transformation - Look Better, Perform Better, Feel Better Challenge Improved Performance WOD
Event #1: 8:00 minutes to establish a 1RM Clean & Jerk Scoring: Sinclair Formula + Experience Adjustment Coefficient (EAC)*
Event #2: 3:00 min max calorie row
rest 1:00 minute
4:00 min AMRAP ladder 1 Clean & Jerk (you will use same weight used on 1/13/15) 4 Burpees 2 Clean & Jerk 4 Burpees 3 Clean & Jerk 4 Burpees 4 Clean & Jerk 4 Burpees 5 Clean & Jerk...
rest 1:00 minute
3:00 min max calorie row
Total score is: Calories + Total reps from AMRAP + Calories
This is the workout of the day even if you are not participating in the challenge.
Please arrive early to your scheduled class. Please be patient as we get everyone through the workout. We would love for you to come early/stay late to encourage and support your fellow competitors and to help judge/count reps.
Pictures will be taken prior to the start of the class. Remember, there is a full body frontal shot, a full body back shot, and a full body profile shot. Men are photographed in shorts. Women are photographed in shorts and a sports bra. Once again, please arrive early to your scheduled class. Today will be a very busy day and we would like to move as efficiently as possible.
After your general warm-up, you will be given eight minutes to establish your 1 rep max Clean & Jerk. You may power clean or squat clean the bar to the rack position, and you may press, push press, push jerk, or split jerk the bar to a fully locked out position overhead. Both feet must be under your hips and you must demonstrate control of the bar for the rep to count. You may make as many attempts as you like in the eight minutes.
Once the eight minutes have elapsed, you will be given five minutes to rest and transition to Event #2. There you will complete as many repetitions (or calories) as possible in the allotted time.
All competitors will be given a scorecard and a partner to count their reps.
Most importantly have fun and be ready to give it your all.
Training: 2 sets of: 3 Position Snatch (high hang [vertical torso] > hang [mid thigh] > floor) 2 sets of: 2 Position Snatch (hang [mid thigh] > floor) 6 sets of: Snatch x 1 rep Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
WOD: Complete 15-12-9-12-15 reps for time: Kettlebell swings (70/53lbs) Box jumps (24/20") Toes to bar
There is a lot going on this week. First and foremost... FUN!.... Have fun this week! This is CrossFit.
Tuesday - All Classes - Challenge Improved Performance WOD
Thursday - 8:00pm - CrossFit Games Live Announcement of the first Open workout.
Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.