REMINDER: THERE WILL BE NO 6 PM CLASS TODAY. HAVE A FUN AND SAFE HALOWEEN…
Strength/Skill:
Hang Squat Snatch, 2-2-2-2-2-2-2
~then~
“Deep South Shootout WOD 4”
Complete for time.
21-15-9 reps of:
Overhead Squats, 135/85
Box Jump-overs, 30/24
30′ walking lunge in front rack position, 135/85
12 minute time limit
Strength.
High-bar Back Squat, 5-5-5-5-5
-then-
Conditioning.
3 rounds for time of:
Run 400m
21 Pull ups
12 Deadlifts, 225/145
7X1 3-Clean (hi-hang, hang, full) – rest 60 secs between rounds.
-then-
Complete for time:
50 KB Swings 32/24kg
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg
What an amazing experience the Deep South Shootout turned out to be. As always, the CrossFit Virtus family showed up for the competition with their sleeves rolled up and ready. I cannot put into words how proud and honored I am to be surrounded by such wonderful people. Sara and I are truly grateful for your hard work and tremendous amount of effort you put forth on Saturday. I was also happy to see some of our newer CFV members come out and experience the thrill of competition and how we express fitness.
I would also like to recognize Nick Sanchez and Jodi Sheets by representing CrossFit Virtus on the winners podium. Nick placed third in his division (Male Scaled) and Jodi won first place in hers (Female 40+). The event really brought out most of the top CrossFit athletes from around the State of Louisiana. There were athletes competing from 25 different boxes – ranging from Monroe, Lake Charles, the North Shore and New Orleans.
15 minutes of muscle up practice
~then~
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Crazy Awesome “Grace” times yesterday! All top 5 males are well below 3 mins and all top 5 females are below 6 mins. Very proud moment for me. Today, for those competing in the Deep South Shootout, I want to focus on your Snatch and how to move through the WODs for the competition. I know many of you are thinking…how should I rest or what should I do over the next couple of days. This isn’t a marathon or Iron Man you are running. Treat it as another CrossFit day. just don’t do any high volume workouts.
For everyone else…”Ignoring your weaknesses is a recipe for incapacity and error” . – Greg Glassman
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. This is also a great time to gain a leaderboard spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand, pistol) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.
If you haven’t visited the the TEAM VIRTUS Fundraising Page, please take the time to visit our page and make a contribution. No amount is too small.
To date, we have raised over $1200. This money will pay for 15 mammograms to uninsured, low-income women. As CrossFitters, we do our part by dedicating WODs to recognize, pay tribute, honor or celebrate others. The WOD associated with this cause will be:
“Grace”
Complete for time:
30 Clean & Jerks, 135/95
Skill Work:
15 mins to practice Kipping Handstand push ups
~then~
Complete for time:
30 Box Jumps, 30/24
15 Handstand push ups
Run 800 meters
15 Handstand push ups
30 Box Jumps, 30/24
Five rounds for time of:
12 Push press, 115/75
40 meter Shuttle sprint (4 x 10 meters)
8 Overhead squat, 115/75
8 AM WOD:
“Foundations”
Complete 3 rounds for time of:
Run 400 meters
10 Deadlifts, 155/95
20 Kettlebell swings, 53/35
30 Abmat sit-ups
———————————————
9 AM (weightlifting):
Clean & Jerk, 1 RM
Rest 3 mins between attempts
For Load:
5 X 3, Front Sqauat
Rest 2 mins between rounds
a) 5 X 3, Clean pulls
b) ME, Hand-stand push ups
Rest 1 min between sets
Note: For the Clean and Jerk, work up to a 1 Rm with perfect form. The jerk may be either a power jerk or split jerk. Use that weight to begin your front squats. If possible, increase the load between rounds. If you are a HSPU ninja, perform your HSPU with a deficit. Ideally, I want you to work on kipping HSPU. There is more carry-over to the Jerk than performing strict HSPU. The pulls and HSPUs are a super set. Perform the pulls and go into the HSPU. Your beginning weight for your pulls should be where you finished with your FS.
