Hilltop Angus Farms
On Sunday February 26th, Dale and Sharon Thompson from Hilltop Angus Farms will be making their next delivery of Grass Fed Beef. The pick-up site is located at 514 Market Street and pick-up is from 8am till 9am. For more information about their products and service go to www.hilltopangusgrassfed.com
2012 Crossfit Open starts in five days
Registration is now live for the 2012 Crossfit Open. Anybody in the world is invited to register and compete. The Open will consist of five workouts over five weeks starting February 22nd and concluding March 23rd. The workouts are easy to complete and we will be doing them as a gym. Sign up so you can enter your scores and see where you stack up. There’s no pressure and it’s a lot of fun. To register for the 2012 Crossfit Open go here.
CrossFit Games Competitor Workout — Sunday 2 pm
Anyone interested in competing in the Games is invited to a competition style workout on Sunday at 2 pm. Those who have not competed before are encouraged to come out and experience a competition atmosphere.
Going away Cookout for Will C.
This Sunday following the Competitor Workout join us for a cookout at Will C’s house. Will has accepted a job in Boston and will be leaving us next week. The address is 1809 Futch Creek Road out towards Porter’s Neck. Cookout starts after 4pm, bring meat to grill and a side.
Tomorrow we hit our maxes again and end this strength cycle.
Take it easy today and be ready tomorrow.
Deadlift 3 sets x 5 reps at 55% of max
Push Press 3 sets x 5 reps at 45% of shoulder press max
Squat 3 sets x 5 reps at 50% of max
5 x 50m sprints for technique.
1 minute rest b/tw efforts.
*Take this time to work on sprint mechanics.
– Ground contact with balls of feet only
– High knees
– Lean forward / Push hips forward
– Elbows close to the body (no chicken wings!)
2 Position Snatch x 3 @ 65% (Floor and above the knee, pause for 2 seconds at the bottom of each)
2 Hang Clean x 4 (95/65)
Front Squat 5×5: Think like a clean drop. Fast on the way down pause at the bottom and explode up!!! (135/95)