CrossFit 89 Team,
Celebrate the birth of our nation this weekend by visiting a local CrossFit gym. Members within our community workout at CrossFit Ferus and CrossFit Metanoia here in Fayetfeville. Many other great options exist. Check them out and we will see youTuesday morning for some heavy push presses and Oly Lifts!
Come get your mobility on after PT (0645) and practice a skill during lunch (1145).
Congrats to Aaron for representing the CrossFit 89 community at the CF Level-1 course this week!! Photos forthcoming, I’m sure.
Friday resumes our linear strength program. Eat a lot and I’ll see you all soon.
I’ll be in for lunch Seasion only (at Tucker) at 11:40.
5 rounds of:
Min 1: 15/12 Cal On rower
Min 2: 10 Clean and Jerks, 135/95
Min 3: 15/12 Cal on rower
Min 4: 10 OHS, 135/95
Aaron is at Day One of the CrossFit level 1 seminar tomorrow! Have fun brother.
Note: Frederick is closed to the public Tuesday and Wednesday from 0800-1700. Get this stuff done at Tucker or at a squat rack near you. ***We will resume our normal schedule Friday.
Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS
200m Run or 45 Double Unders
3. Strength/Gymnastics Conditioning
Odd: 6 Heavy Thrusters, you choose the weight
Even: 3-6 Bar Muscle ups
By request, we will begin a linear strength program this week for the next 12 weeks. The workouts from Ben’s site (competitorstraining.com) will still be adapted to fit our lifts, but we may won’t be strictly following his dailyschedule for the next 12 weeks because our goal is to get STRONG!!
A “linear” program means that we will use our lifting Numbers each week with the hope that we are adding 2.5 to 5 pounds or more to our lift each week. So, record your lifting numbers!!
– Squat clean: 2 reps touch n go at 65%, 75%, 80%, 90%, 90%.
– Front Squat 5RM, then 4×5 at 90% of 5RM. Rest 3-5 minutes between sets.
(From Saturday’s session on the comp train site):
5 rounds for time of:
15 GHD sit ups
** scale pistols by doing one-legged squats to a box, hanging on to a vertical pole, or by simply subbing for light goblet squats (45# KB).
4×8 Barbell Bent over row
If you can get into a gym, do the following:
4×6 overhead squat
3×3 front squat
I will likely be in for lunch only. Maybe the morning too… Not sure.
A. 3×3 quick singles at 80%
B. 3×2 quick singles at 85%
C. 3×1 at 90%
D. Work up to a heavy single.
“JT meets Isabelle”
10 Snatches at 135/95 after each round
Wall Ball, 30/20
Box Jump, 30/24
200m Run after every round