Wilkes’ Weightlifting Olympic Lifting Seminar
Sign up, sign up!
Spend a day with Coach Chris Wilkes and sons practicing and learning the Snatch and Clean & Jerk.
For more info and registration, go to:
The Carolina CrossFit Challenge
Saturday, December 12 at 9 AM
Format: Individual athlete participation in a 2 workout hopper challenge
Cost: Cost is $50 per athlete. Includes food, beer and T-shirt.
Remaining proceeds with be donated to the Wounded Warrior Project
All athletes register using the following link:
Deadline to sign up: 30 Nov
Why is Taylor smiling?
CrossFit WOD: "FGB": 1 round TKO
1 minute of each for total reps…
Wall Ball Shots (M-10ft/20lbs – F-9ft/14lbs)
Box Jump (20"-all)
Push Press (75lbs/55lbs)
*How will this compare to a full FGB for you? Did you pace all three rounds for a high score last time? All the highest scorers knew how many reps they would do for each exercise and each round. They stopped and rested once they hit that number and therefore, accured more rest than the given 1 minute per rounds. Or did you do what most CFers do, start out with a plan of how many reps per minute you’d do, but last minute, or once you started, disregard it (a CF version of Kotov Syndrome, ha.) and go all out for the first round leaving nothing in the tank for round 2 and 3? The longer the workout is, the more important pacing becomes. We know the exact time FGB will last, so pacing with reps per minute is easy. This is an experiment in time and effort… no rest, only effort for 5 short minutes. Or is it? A pace that allows for constant effort will yeild a higher score than a pace that exhausts and demands rest.
Snatch – 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 1, 70% x 1 x 1
Jerk – 75% x 1 x 4