Coach Leslie loves the snatch. It is her favorite lift and she has some respectable snatch achievements. She completed in the 2013 Pan American Masters Weightlifting Championships, where she set a new Pan American snatch record at 65kg/143lb. She went on to snatch 68kg/150lb at the Big Sky State Games a month later, and then hit a lifetime PR of 75kg/165lb before she competed in the 2013 World Masters Games in Torino, Italy. Since the snatch is Coach Leslie's favorite lift, we're doing it all today to celebrate her birthday.
Max Effort Snatch
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Today is the last week of our third Wendler cycle. We will start another cycle toward the end of November. It has been fantastic to see all of you get stronger and more confident putting heavy weight over your head. Keep up the good work. Our next cycle will focus on front squats, push press and the deadlift. Get ready!
Wendler Shoulder Press Week 3.3 5 reps @ 50% 5 reps @ 65% 3 reps @ 75% 3 reps @ 85% max reps @ 95% For Time: 10 Ring Push ups 20 Jumping Lunges 30 Wall ball sit-ups 20/14# 40 Double unders 400 m Run 40 Double unders 30 Wall ball sit-ups 20/14# 20 Jumping lunges 10 Ring push ups We have some great events planned for November. Be sure to check out the events board above the check in kiosk. Participants in last week's Guest Days are all smiles:-)
This week's Whole Life Challenge lifestyle challenge is to smile. That's right, just smile...at three people you don't know. This challenge is a breeze for some, and not so much for others. It requires us to tap into the source of our intrinsic happiness and share our joy with others, all through the simple act of smiling. This challenge dovetails nicely with the Yogic philosophy of Ahimsa. Ahimsa, has several common translations. The two that seem most applicable to our culture is "do no harm" and "embracing reverence and love for all." By practicing ahimsa, you treat yourself and others with compassion and love. You choose your words with care, you consider other peoples' feelings, and yes, you smile at others. You might even smile at yourself in the mirror. Who better to be kind to first than yourself? Put a smile on your face today as your read the workout. Coach Leslie had a smile on her face as she programmed it. Wendler Deadlift Week 3.3 5 reps @ 50% 5 reps @ 65% 3 reps @ 75% 3 reps @ 85% max reps @ 95% As many rounds and reps as possible in 10 Min of: 10 Cleans 135/95 10 Pullups 10 Barbell AKA "Evil" Ab Wheels Every Tuesday we focus on technique. The workout for today is a CrossFit classic, Diane. Diane, with her handstand pushups (HSPU), is a high skill workout. It takes a strong core and well developed handstand before you can progress to a handstand pushup. This video with Chris Spealler shows some tips for increasing your HSPU efficiency. If you don't have HSPUs here's a great article on scaling Diane.
Before we do Diane, we're going to work on our gymnastics skills. Spend some time kicking up to a handstand. If you can kick up against a wall easily, today you're going to work on free-standing handstands, handstand walks, or a press to a handstand. Diane For time: 21-15-9 Deadlifts 225/155# Handstand Pushups |
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