July 24 2014
Free Class Saturday at 11AM Come see what CrossFit is all about!
Christmas in July is going Friday starting at 7:30PM. $10 donation to cover beer is appreciated and we’ll have the CrossFit Games up to watch.
Jerry’s Games debut continued into its second day yesterday with some expected results and disappointment in the event structure. After two days of competition Jerry sits 18th in the 50-54 Masters Division. He’s been fighting a nagging shoulder since landing on it weird on day one but ultimately it’s the type of WODs that are in the competition that have been keeping Jerry down the leaderboard. Non-technical short met-cons have never been Jerry’s strength and unfortunately every WOD has been a very simple “pick it up and go” style event. All week we’ve been hoping for a long and challenging final WOD with HSPU/Muscle Ups/Double Unders/Snatches or anything remotely skill related – instead it’s a sprint of 100m Run, 4 Burpee Muscle Ups, and 5 Snatches at 125lbs. Super short and not enough work to show the difference between good and great athletes.
By its conclusion the Masters Competition will have been an event without Double Unders, Pistols, Bar Muscle Ups, Kettlebell Swings, Clean & Jerks, GHD Sit Ups, and a whole bunch of other standard competition CF movements. With only 1 event longer than 12 Minutes and almost no complex lifting. We’re all a little disappointed in the lack of programming from this years Games.
1RM Split Jerk
21 Kettlebell Swings
12 Pull Ups
1RM Split Jerk (Yes, you should to the lift from the WOD)
5 x 1 Power Snatch + 2 OHS + 1 Hang Squat Snatch (working up in weight each set)
5 x 1 Squat Clean + 2 Split Jerks (75%)
3×10 Pull Ups (weighted)
3×10 Sit Ups (weighted very heavy)
4x 250m Row Sprints (All out, recover as needed)