The Start

Nathan and Guillaume doing some movement & mobility prior to their first Weightlifting meet earlier this year

Since we’re at the beginning of a Nutrition Challenge we’re going to hit a bunch of things we can “benchmark” and retest at the end of the cycle. This way we can measure your performance progress.

Expect pistols/clean & jerks, big chipper, Linchpin Test 1 (run/thruster/pullup), dumbbell snatch/box jump/burpees, RYAN, 2:00 Assault Bike test, FIGHT GONE BETTER, and double unders/snatches. Not to mention it’s Week 5 of the Olympic Weightlifting cycle- would anyone be up for an in-house Weightlifting Meet? Also the beginning of the new Powerlifting cycle.

You can still register for the Nutrition Challenge! Deadline is end of day, Friday the 13th

ARTICLES

+ The Ultimate Guide to MCT Oil – Onnit

CrossFit WOD for Monday 10/9

3 rounds for time:
30 pistols
10 ground-to-overhead

Rx = 61/43kg, Performance Rx = 84/61kg.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 1/3

snatch complex, back squats, pullups, v-ups, broad jumps, reverse hypers

Powerlifting WOD – Week 1/5, Day 1/4

squat max, deadlift max, GHR, hip extension, banded mid-back extension, good morning, weighted situp

Kettlebell WOD

Primal Mobility

Shoulder packing and stability exercises

Detailed Clean Focus. We will be working on varying weights to own the movement.

Squat and rows to finish

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