Seminar by a Legend, October 21

Seminar by a Legend, October 21

In just under 2 weeks we have a legendary coach coming to CrossFit Lando. No, it’s not just a Wednesday morning with me. I’m talking Jon North. Jon is a National Champion weightlifter, and I’m talking recent history not some over the hill has been. Jon won the US National Championship not 5 years ago, and has been a competitive lifter throughout the years since, winning events like the Arnold Classic and barnstorming the US with his wife Jess and their every growing brood in tow as the Attitude Nation.

Saturday, October 21st at Lando Charlestown is a day you don’t want to miss if you can make it happen. If there is something you can all probably put together it’s that I don’t pitch a lot of outside coaches. I am very proud of the team we have within and their ability to coach you all to the best of your ability. So if I am bringing someone in from outside and letting them have free reign of our community for a day, you know they are legit.

Jon and Jess are friends, and I can speak to their encyclopedia of knowledge coming from a mix of learning under the best coaches in the world and running over 100 of their own seminars over the years. What’s more is the story of Jon’s life combined with Jess’ life and their ability to tell it as the day goes makes it worth it alone. It’s truly incredible.

Without spoiling it, Jon knew nothing of weightlifting through high school and was once a meth and crack addict. 5 Years later he was a National Champion. 5 years after that he will be at our gym. In between he started his own lifting federation, had a cardiac arrest and almost died, had 2 kids, and met me.

Come learn from Jon, Jess, and have a day that will truly change your life and your lifting. I promise. It’s the best $200 you will spend that weekend.

SIGN UP HERE. This is completely independent of Lando.

 

WEDNESDAY

CrossFit
Strength : Clean Complex
1 Hang Squat Clean + 1 Hang Power Clean + 2 Jerk, 7×1 Complex @ E90S

 

WOD : 21-15-9
Squat Clean Thruster 95/65
Pull-Ups
Push-ups
-Immediately after 9, perform 40 pistols (alternating)

Sweat

Core
3 Rounds, each element 1:00
Bicycle Situps
Straight Leg Raises
Superman Swimmers
– 15s for transition each element

Conditioning – 10 min AMRAP of
21-15-9
Situps
Jumping Pull-Ups
Push-Ups
Air Squats
then 10m AMRAP
20 Double Unders
10 Wall Ball 20/14
2 Wall Walks

Score is total rounds of each + reps

 

The Program : Do it all, or do none of it. Time is now.

1. Strength and WOD

2. 15-12-9
Hang Squat Snatch 155/105
Strict HSPU, hardest able with at least sets of 3

Cap at 12:00, then rest 5:00, then 3:00 AMRAP Kipping HSPU

3a: 4×8 Strict TTB, hold at TTB for 2 seconds, slowest able lower, rest 60s
3b: 4×4 Good Morning, heavy but fast

4. Back Squat, work quick
3×3@ 70-80%
3-5×1 @ 85% and building as able, feel good and fast