4-15-13

FESTIVUS GAMES

What an exciting weekend for CrossFit Virtus! CFV represented this past weekend for the Festivus Games at Crescent City CrossFit in Gretna, LA. The venue focused on the Beginner and Intermediate level CrossFit athletes. This allowed some of our newer athletes to experience our competitive community and have some fun. Our biggest achievement was our female competitors. Anna Ellingburg stood on the competitors podium with a 3rd place finish, while Katrina Bell and Brienne Gaudin placed 4th and 6th, respectively. That is 3 Virtus females in the top 6. Great job, ladies!

EXTRA WORK

With the beautiful weather and post-open programming, I would like to offer some additional “aerobic power” work to those wishing to take advantage. I wanted to get this out to you guys last week, but kinda fell behind a little. Anyways, this is something that Kurt and I have been discussing for the past couple weeks and now is the right time. I will post, weekly, 3 endurance workouts for those looking for more endurance work. These 3 workouts can be done any day of the week, on your own, at the box, at a track, LSU Lakes…at your discretion. They consist of a Short Interval, Medium Interval and Long Interval endurance workout. Fit them in your schedule as you feel appropriate.

Day 1: 7 mins on; 3 mins off (3 rounds)
Day 2: 1 min on; 1 min off (8 rounds)
Day 3: Run 3 miles @ an 80% effort

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom) – 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) – 5 sets
Jerk dip squat – 5 x 3

Week 1 of 11

Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.

SKILL

1 Power Snatch + 1 OHS + 1 Snatch – Focus on Position

CONDITIONING

EMOM for 20 min:
Odd- 3 Overhead Squats, 95/65
Even- 30 Double Unders