May 1 2013
Free Class Saturday at 11AM – Beginner’s Classes start Monday May 6 at 7A or 6:30p – email [email protected] to reserve your spot today!
You have a lot of resources available to you at MTM and in CrossFit. Talking with a coach is always the right thing to do BUT before you do reach out to the resources you have. Yesterday we did some wrist mobility before the workout – while I’m flattered that people might think “wow, dmac knows everything” it’s just not true. Instead I think of what we’re doing and I call upon the resources I have. Sometimes that’s stored up knowledge – I have been doing CrossFit nearing 5 years – but often times its from one of these resources:
mobilityWOD – Pain, Tightness, Lack of Awesomeness – Your Answer is here.
gymnasticsWOD – Your one-stop “How Could I ever learn to do that crazy fill-in-the-blank” shop.
CrossFit Journal – It’s gotten pretty entertainment(ie) but there’s a decade of great videos/articles/etc. Everyone from back in the day, including me, learned CrossFit from the Journal. $25 a year (a YEAR!).
Again Faster Mic’d Instructor – John Gilson and team teaching just about everything.
CrossFit Youtube – Journal Previews, WOD Demos, Other stuff. If it’s posted by CrossFitHQ it’s at least reputable.
MDUSA – Oly Weightlifting team of legend Glenn Pendlay
Cal Strength – Glenn’s former team before moving to the east coast
Catalyst Athletics – Oly Lifters who literally wrote the book on Oly Lifting. TONS of demo videos and info for getting mobile.
Outlaw Way – Rudy Nielsen has taken games prep to another level. He had 14 individuals and 3 teams at the games last year.
There are others but that’ll keep you busy for the next several months.
3RM High Bar Back Squat
75 Power Snatches (75/55)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
– Note: DO NOT put 10lb Plates on a 45lb or 35lb bar, it breaks them. Use 15s on the 45lb bar and either 2x10s each side or 15s+5s on the 15lb training bar –
20 KB Snatch Unbroken Lt
20 Weighted Sit Ups
20 KB Snatch Unbroken Rt
– Same Weight as last week –
Finally – as if this wasn’t long enough:
19 Years ago today Ayrton Senna was killed in a crash at Imola in Italy. He was one of the most electric and prolific drivers of his time and was killed at the peak of his career. His death prompted sweeping safety changes in Formula One – where no driver has died since.