WOD: EMOTM for 32 minutes:
Minute 1: 4 Pull Ups + 3 Toes to Bar
Minute 2: 4 Front Squats (95/65) + 3 Overhead Squats (95/65)
Minute 3: 4 Toes to Bar + 3 Pull Ups
Minute 4: 4 Burpees + 3 Back Squat (95/65)
If I were to load a barbell with 55 pounds and ask any of you to pick it up…what would your back look like? There is a good chance that all of you would set your back and move the barbell safely. If I were to put a 24 KG (53 lbs) kettlebell on the ground and ask you to pick it up…would your back look any different? There are a lot of you who wouldn’t set your back before making the lift. That drives me completely insane! Please be mindful that when you are managing any external loads, your back needs to be primed for exertion. I want you to have the same respect for the kettlebell as you have for the barbell and everything else for that matter (couches and such). I want you to consider any lifting you do to be important enough to set your back and save it. Not everything is as lift-able as a barbell, but it all should be moved the same way.
Sorry for the dad voice,
The Bay State Games weightlifting competition is this weekend. If you are competing, it is very important that you send me the following information to firstname.lastname@example.org:
1. Weight class
2. How close you are to required weight
3. Projected opener for each lift (I can help with this if you are still unsure)
4. Goal weight for each lift (either current PR or slightly over — something you believe you MIGHT be able to hit on a good day)
If anyone is having issues making weight, please let me know and I will help with your cut over the next few days. Also, if you don’t know, you are required to compete in a singlet. For anyone who doesn’t have one, you want to order a standard wrestling singlet from Amazon.com. Send me a link to the one you are thinking of getting. I have Amazon Prime and can get you two day shipping if you need to order one last minute. Send any other questions my way, looking forward to coaching you all this weekend!
Pre WOD: Every 2 minutes for 10 minutes:
6 Toes to Bar
21 Double Unders
WOD: The Chief: 5 rounds of: 3 min AMRAP of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute after each round.
From the CrossFit.com website…
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Sounds good to me,