CrossFit 717

Wednesday, 1/11/12, 1130 Crossfit class will be from 12-1pm instead of 1130.  Sorry for any inconvenience this may cause!

The Better Body Challenge

Start Date: January 16, 2012

We will be taking all entry fees this week.  This Sunday, we will be measuring everyones BF%, taking pictures, giving out packets, and talking nutrition with recipes and meal planning.  All our CF members are welcome to attend.  If your participating in the challenge, you must attend.  

PA's Fittest:  Allentown PA, Crossfit 610

Saturday, January 15, 2012 

PA's Fittest Comp

We will have a live twitter feed going so everyone can keep up with all our athletes competing.  We have a big showing, including (I apologize to anyone I forget... it's late): Aldo, Kelly, Jason K., Bekah, Mason, Sandi, and Karen.

Strength

Clean 50%x2, 60x2, 65x2, 70x2, 75x2, 80x2, 85x2

Back Squats 60%x5, 70x5, 80x3, 90x3, 90x3, 90x3

* Yes, this is the same as the last two Mondays.  Your eyes do not deceive you.  These lifts should not take more than a half hour to complete.  Please prepare your percentages (off your 1RM) before you come into the box and be ready to work.  

One part of the mental barrier we talked about before is getting another rep.  When you struggle for the 2nd backsquat, how much do contemplate doing the 3rd to complete the set?  What are you thinking of?  Tight back, Big Breath, Butt back, Knees Out?  There are a hundred things that could be going through you head.  Maybe it's "I can't do this... It's heavy...."  

The Clean and Backsquat both require similar things.  Envision yourself completing the movement before you get setup.  This not only builds self confidence, but eliminates all the "overthinking" that happens when on the bar.   2nd, make sure your setup is perfect. Feet and shoulders are in the right place,  grip is good, back is tight.  Get into a routine.  Shake the bar.  Get aggressive.  

3rd.  Breath.  

4th.  Execute movement.  

Lifting heavy and regularly will take your fitness and fortitude to the next level.  Getting your third rep will become equivalent to doing Fran 5 seconds faster than last time.  Enjoy these.

 WOD

For Time:

20 – 15 – 10 – 5
Back Squat (135, 95)
K2E

*3 burpee penalty for breaking up backsquat set.

* Knees to elbows does not mean knees to triceps