We are flattered every time someone chooses to come visit the box. On Friday John and Jill from CrossFit Murrieta, in Murrieta, CA, wondered in. Aloha and welcome! And a big thanks to visiting guest and coach, Jeff, CrossFit West Sacramento, who stepped in to help. Lucy did her part too.
Fun Saturday WOD in store:
We’ll run two AMRAPS simultaneously. There will be two separate “teams” doing each WOD.
The strength focus of this workout today is the deadlift.
This is a 2-hands anyhow lift, in essence. Although sound spinal posture in particular should be exercised as much as possible, a maximal deadlift will involve an at least somewhat rounded back. Positioning should be that which allows the athlete to lift the greatest amount of weight. This may involve a higher-hipped starting position than clean deadlift.
“The Butcher Boy” from CrossFit Butcher’s Lab in Copenhagen, Denmark
For time:
60kg Power Clean 1 rep
Bodyweight Deadlift 15 reps
Box Jump 10 reps
16 kg KB snatch 10 reps
60kg Power Clean 3 reps
Bodyweight Deadlift 13 rep
Box Jump 10 reps
16 kg KB snatch 10 reps
60kg Power Clean 5 reps
Bodyweight Deadlift 11 rep
Box Jump 10 reps
16 kg KB snatch 10 reps
60kg Power Clean 7 reps
Bodyweight Deadlift 9 reps
Box Jump 10 reps
16 kg KB snatch 10 reps
60kg Power Clean 9 reps
Bodyweight Deadlift 7 reps
Box Jump 10 reps
16 kg KB snatch 10 reps
60kg Power Clean 11 reps
Bodyweight Deadlift 5 reps
Box Jump 10 reps
16 kg KB snatch 10 reps
60kg Power Clean 13 reps
Bodyweight Deadlift 3 reps
Box Jump 10 reps
16 kg KB snatch 10 reps
60kg Power Clean 15 reps
Bodyweight Deadlift 1 reps
The highlight of the NW Box Tour was the afternoon spent with Kinsey. She had this to share. Very inspiring for those who have just started this LEANing Challenge. Paleo diets are curing disease!
Thank you David and Pam King, from CrossFit Carbon and CrossFit Freedom in Illinois, who have developed a really useful blog at www.PaleoTable.com. Each week Pam posts a meal plan that contains five meals (not just any meals, but the meals they actually eat). The blog includes photos and recipes for each meal, and – most importantly – shopping lists. Now you can simply use the shopping list to find everything you need for dinner.
Posting to the website every night from my satellite offices was tough. My 83 year old father doesn’t have wireless access. He doesn’t even have a computer. So Friday night I found myself in the McCafe till midnight. Closed the place down. Yes, it’s McDonalds. They have free wireless. And you don’t even have to purchase anything to eat, thank god. But I encountered several challenges along the way including posting Tuesday’s WOD. The fireworks must have interfered with the post!
It’s been a long time since we’ve done a barbell complex. Let’s hit it!
Bear Complex: 7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
