Saturday 02/12/11

After class today, we will be having our snatch seminar.  It is free and will run until approximately 9:30 a.m. - you can come to the seminar even if you don't come to the 7:00 a.m. class (but coming to the class is - of course - better!).  We will be snatching regularly in the coming weeks, so improving your technique will reap huge benefits.

Also, we will be implementing Jim Wendler's 5/3/1 program for bench press in the coming weeks (this is the same program we used for back squat).  Generally, Thursdays will be bench press day (during this program) barring some scheduling conflicts, and to get ready for this program, you will be finding your theoretical 1 RM and training max today.


Bench Press
Find your theoretical 1 RM and your training max.

You have two options as to how to proceed:

1. Estimate your 1 RM.  Take 80-85% of your estimated max and perform as many reps as possible (be sure to take enough warm-up sets beforehand).
2. Take your most recent 3 RM or 5 RM.  Use this weight and perform as many reps as possible (again, be sure to warm-up adequately).

Whichever option you choose, we will then use those numbers (weight and reps) to calculate your theoretical 1 RM and your training max (there is a formula - we'll discuss it in class).  This will guide your benching efforts in the weeks to come.


10 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW, i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.

Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.

Compare to 10/13/10.

Olympian Natalie (Woolfolk) Burgener snatches 98 kg (216 lbs) at the 2007 Pan Am Games. Natalie is the daughter-in-law of Coach Mike Burgener, CrossFit's weightlifting head guru. Check out his site here. Natalie has competed in both the 63 kg (139 lbs) and 69 kg (152 lbs) weight classes and holds several U.S. records.