April Under the Bright Lights
No change to class schedule for tomorrow. All systems go
As you might know we are running a lifting seminar on Saturday, February 1 from 12:30pm to 2:30pm. This seminar is for all ability levels. It is going to be a lot of fun but also very educational. There will be very little standing around and A LOT of repetition.
We will start with working on the Snatch. The snatch is the fastest movement in sport. It takes a great deal of speed, strength, and grace. The best snatchers are people who are masters of technique and patience, not necessarily the strongest people in the world. It takes dedicated practice, and a willingness to fail and learn, to get better at the snatch. The clean and jerk, much the same but more powerful, will be worked after. Both lifts can be incredibly fun to learn if you try to grasp the technique and the process of getting better rather than just focusing on numbers and PRs
Don’t get me wrong, PRs are a hell of a lot of fun. Not to mention they are a great way of measuring if you are getting better. But if the focus is solely on putting numbers up rather than making your technique perfect you will eventually get to a weight you cannot lift regardless. This is not fun. The seminar will have an hour dedicated to both lifts with many reps with empty barbells, discussion on my theories behind the techniques that I teach, and time for many attempts at some big PRs.
The focus of this seminar will be to learn, lift, and have fun. The goal is to have you leave with new PRs, drills to work on in and out of a class setting, and some accessory lifts/movements to improve your strength and technique in the future.
Below is the list of people signed up so far. If you paid and are not on this list please let us know ASAP. Your spot is only guaranteed if you have paid. We are allowing 20 people from CrossFit Lando and then 5 people from outside gyms. So far there are 14 people signed up from here and 3 from outside, so if you and/or anyone you know are planning on coming and aren’t on the list below then the time is now!
Tim Bryant
Mike Rayner
Dana Randolph
Molly C.
Christine Burke
Chris Collins
Jess Prince
Teresa Newman
Alyssa Marino
Albert K.
Chris M.
Balazs
Christina
Ronny
Melissa Hicks
Katherine W-C
WEDNESDAY
Strength: Deadlift
Find a 1rm using the following rep scheme: 5-5-4-3-1-1-1
SkWAT Team: At 70% 1rm, do 5 minutes of 3 TnG Sumo Deadlift every :30 after finding your 1rm. Try to get this done during the strength portion of class. Coaches WILL NOT wait for you. Work quickly to get your 1rm and move onto this extra work while everyone else is finishing. If you cannot get it done without holding up class then you can after class if there is space.
WOD: 12m AMRAP
75 Double Unders
45 Hang Squat Snatch 95/65
75′ Bear Crawl
*115/85
