Monday 4.30.12

Lb for Lb who do you think is stronger? The guys or the girls of the gym. My vote goes to the girls.

Hello all,

Got a couple minor things to report. First Derek will be coaching the am classes and the 11:00 class Monday. I wasn't  feeling too hot yesterday and went to the doctors turns out I have strep. I am contagious for 24 hours from my first dose of antibiotics which was about 4:00pm Sunday. 

Second, I have had two comments/suggestions in the new box. First was someone said they were stronger when I had a Mustache. I'll work on that one. Second was a suggestion to add programming notes to the blog to give everyone an idea of why we do what we are doing. I will add those about once a week to the blog because I usually plan out 1 week in advance. 

Programming notes:

Most of my programming will include several couplets or triplets (2 or 3 movements repeated) with a chipper, and single mode thrown in about once a week. Most weeks I put an emphasis on a certain lift or movement I noticed many were having trouble with. Last week I noticed (especially with heavy weights) that many weren't getting their elbows through on cleans. So we will be going back to the basics of the Front squat this week with some cleans added in as well. I spent some time over at CrossFit St. Paul last week. they programmed a heavy single backsquat every day before the WOD. Many set new P.R.s including me. We are doing the same with Front-Squats this week, the kicker is you must prove you  can do a decent Front squat before you are allowed to lift heavy. This means no crossing the arms across the chest (unless you have an injury)  This is up to the coaches discretion whether you can lift heavy, otherwise keep it light-mid weight and work on it. 

Pre-WOD:

Front squat,  work up to 1 rm or 5x5 lighter weight

WOD:

4 rounds for time:

400m run

10 Front squat (135/95lbs) (more experienced athletes please pull from the floor)

3 Wall-climbs

Post: mobility 

stretch out those wrist and quads

Strength Class:

FS 1-1-1-1-1

BS 1-1-1-1-1

4 rounds for time:

7 FS (225/135lbs)

5 wall-climbs