More New Classes, Mobility, Muscle-Ups and EMOM Shuttle-runs
New AM Level II class starts on Friday August 23 at 7AM. This two hour class is for those who want to work more deeply with the Olympic Lifts while increasing their work volume and intensity. For Level II criterion please read to the bottom of this blog post.
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New Open Gym Hours are Saturdays from 10AM-12 noon. They will start THIS SATURDAY August 17. The open gym is for members to come in and work on their weaknesses in an unsupervised setting. There may be a coach in The West Wing working out at the same time, but they will not have their coaching eye on you constantly. Therefore, Open Gym is for those with ambition to work on their weaknesses who also know how to keep themselves safe.
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Wednesday at 5PM we host a 30 minute Mobility Class, and participants are walking away with greater mobility and new tools to get there. Try it out, for FREE!
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Level II Criterion For Women
| Section One: Must be able to perform 17/22 of the following movements with proper form. | |||
| ?Movement | Date | Witness | |
| Push Ups: 10 unbroken | |||
| Ring Dips: 1 unbroken | |||
| Pull-Ups, Kipping: 5 unbroken | |||
| Pull-Ups, Dead Hang: 1 | |||
| Muscle-Up: 1 (or 3 sitting in green band) | |||
| Handstand Hold: 1 minute unbroken | |||
| Handstand Push-Ups: 3 unbroken (kipping allowed) | |||
| GHD Sit-Ups: 10 unbroken | |||
| Hip Extensions: 20 unbroken | |||
| Back Extensions: 20 unbroken | |||
| Hip-Back Extensions: 20 unbroken | |||
| Double Unders: 30 in 1 minute | |||
| Wall Ball: 20 unbroken, 14 lbs | |||
| Kettlebell Swings: 25 unbroken, 16 kg | |||
| Turkish Get-Up: 16 kg | |||
| Back Squat: 5 unbroken, 135 lbs | |||
| Overhead Squat: 5 unbroken, 65 lbs | |||
| Deadlift: 5 unbroken, 155 lbs | |||
| Power Clean: 95 lbs | |||
| Push Jerk: 95 lbs | |||
| Power Snatch: 65 lbs | |||
| Thrusters: 10 unbroken, 65 lbs | |||
| Section Two: Benchmarks. Must have indicated score for 3/5 of these workouts completed as RX’d. | |||
| Benchmark | Score | Date | Witness |
| Cindy: at least 9 rounds | |||
| Tabata Squats: at least 15 | |||
| Fran: Less than 10:00 | |||
| CrossFit Total: Score of 400 | |||
| Grace: less than 9:00 | |||
Level II Criterion for Men
| Section One: Must be able to perform 17/22 of the following movements with proper form. | |||
| ?Movement | Date | Witness | |
| Push-Ups: 20 unbroken | |||
| Ring Dips: 3 unbroken | |||
| Pull-Ups, Kipping: 10 unbroken | |||
| Pull-Ups, Dead Hang: 3 unbroken | |||
| Muscle-Up: 1 | |||
| Handstand Hold: 1 minute unbroken | |||
| Handstand Push-Ups: 5 unbroken (kipping allowed) | |||
| GHD Sit-Ups: 10 unbroken | |||
| Hip Extensions: 20 unbroken | |||
| Back Extensions: 20 unbroken | |||
| Hip-Back Extensions: 20 unbroken | |||
| Double Unders: 30 in 1 minute | |||
| Wall Ball: 20 unbroken, 20 lbs | |||
| Kettlebell Swings: 25 unbroken, 24 kg | |||
| Turkish Get-Up: 24 kg | |||
| Back Squat: 5 unbroken, 185 lbs | |||
| Overhead Squat: 5 unbroken, 95 lbs | |||
| Deadlift: 5 unbroken, 225 lbs | |||
| Power Clean: 135 lbs | |||
| Push Jerk: 135 lbs | |||
| Power Snatch: 95 lbs | |||
| Thrusters: 10 unbroken, 95 lbs | |||
| Section Two: Must have indicated score for 3/5 of these benchmark workouts completed as RX’d. | |||
| Benchmark | Score | Date | Witness |
| Cindy: at least 12 rounds | |||
| Tabata Squats: at least 17 | |||
| Fran: Less than 10:00 | |||
| CrossFit Total: Score of 650 | |||
| Grace: less than 7:00 | |||
-Beth
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Wednesday’s WOD
Muscle-up Work:
10 minutes to work on:
-Max rep muscle-up (or scaled version)
-(Coaches’ note: help each athlete find their absolutely most difficult scaled version of muscle-up. If athlete has MU, have them add weight and/or work on strict MU)
10 Minutes to practice a working scaled version:
-Strict, Kipping, Jumping, Toe-Touch, Pull-ups+Dips
-Once found, then perform 2 Sets of max reps of MU (rest 2-3 minutes between sets)
WOD
EMOM 10 Minutes
-2 Shuttle-run
-5 Burpees
-(Coaches’ Note: Have athletes scale their work so that they finish in ~30-40 seconds each round. If you have a big class, start some athletes on the minute, some on the half-minute)
2013 08 13