140429 Tue – Benicia CrossFit Grand Opening this Saturday
Laci and Adam represented well at the strongman competition this weekend! Laci was in a 3-way tie for 2nd in the very competitive middleweight women class and only got pushed to 4 on a tie break. Adam ended up scoring 2nd overall for the middleweight division!
For what it’s worth, Adam and Laci are also both previous finalist in past “Primal Nutrition Challenges” (who says you can’t get stronger and lose weight!?)!
Mobility: Shoulder Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk (70-85% of your max) and then plan on doing that weight for 2-3 singles. Use a rack, and spit jerk or push jerk is acceptable. If you cannot do at least 185/110lbs in this warm up (easily), you should not do this workout with the advanced weight on the jerks.
Workout: “Stuck in the Middle with You” – As many rounds as possible in 15 minutes.
5 ‘heavy’ jerks–shoulder to overhead, from the ground- (Advanced: 155lbs, Intermediate*: 93lbs, Novice: 63lbs)
10 supine ring rows (toes must be even with the bottom of the rings for this to be considered ‘Rx’)
15 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)
1 minute rest. You have the option to skip or shorten ONE rest at any point. It can be the first rest interval, the last, or anything in between, but you only get one ‘pass’ – so use it wisely!
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds. Scale up to 165/103lbs and c2b pull ups (instead of ring rows) for an extra challenge.
Coaching Tips: The jerks should be unbroken for most (if not all) of the rounds. Be sure that your ring rows are STRICT. No ‘kipping’ or folding of the body during the reps, and the rep is ‘finished’ at the top when the rib cage makes contact with the crease of your wrist or the tips of your fingers. Don’t be surprised when you drop to singles on these (they get hard very quickly). Go for 1-2 sets on the wall ball and don’t forget to sprint in each run due to the forced rest. Some people will want to skip their rest after the first round, but saving it until the 2nd to last or last round may be a better strategy!
Compare To: New Workout!
While I applaud their dedication to create a judgment free place for people to workout (the world needs more places like that), I do feel like they could do a better job helping their employees and managers understand how to be less judgmental! –jj
Benicia CrossFit Open House and Grand Opening this Saturday!