WOD

Max Week!

How is everyone feeling after a week of Miller Programming (I let Miller program a full week for his birthday and he is know for his affinity for long WODs).  What was really impressive is that Mac made it thru all 5 days plus Kayley's Bday WOD on Saturday.  But remember rest days are important; however, once in a while it is good to test your overall capacity, impressive stuff MAC!  

This week we are going to shorten things up and find out how strong each of you are.  This week is Max Week!  We are going to find out what you have for your max efforts in the big lifts: Dead Lift, Overhead Squat, Front Squat, Jerk, Snatch, and Clean & Jerk!  Also with that we are going to throw in some quick and dirty AMRAPs!  Hope everyone is ready!

To start things off check out the video below of Seth and Reed putting up some impressive numbers on their deadlifts, 335 and 375 respectively.  Also included were PR's by Lani, Trey, Steve, and Beck.  After the big lifts we had fun with a short 5 minute AMRAP of 3 Wall Walks, 10 Squats, and a 100m sprint.

Deadlifts from Scott Thiele on Vimeo.

 

Oly Lifting with Coach B!

So Lani and myself went to the CrossFit Oly lifting course this weekend hosted by CrossFit Carbon.  We learned a lot, Coach Bergner is a complete Yoda when is comes to the Snatch and Clean & Jerk.  I am going to put the challenge out to the CFB members to become better O-lifters and our programming along with our warm-ups will reflect that.  First thing is first...we all need to be stronger in our squats and overhead positions.  Next we will work on every position we need to hit for successful lifts.  Olympic lifting is a lot of fun and a difficult challenge.  Hope everyone is Ready!


 

Closed Sunday, April 15th!

CFBers, the gym will not be open on Sunday...but it is for your benefit! We are attending a CrossFit Olympic Lifting Certification to better learn how to coach the snatch and the clean & jerk!

 

The Arnold Experience and Open WOD 12.2

Most of you know a contingent of CrossFit Beloit consisting of Zach, Lani, Andy, Kayley and myself made it down to the Arnold sports festival last weekend.  And let me tell you that was like going to the circus.  For those that don't know what the Arnold is...it is a convention of all things "fitness".  I use the quotes because fitness is a relative term.  There was body building, strong man, mma, arm wrestling, fencing, gymnastics, ping pong, power lifting, olympic lifting, and of course CrossFit.  Those of us that went were able to do the CrossFit Open WOD, we also got to see some of the big name guys do it as well.  Check out the video below.

The best part of the experience was to see all things fitness in one area.  Let me tell you that there is a big difference from what a CrossFit athlete looks like compared to a body builder.  The Columbus convention center was filled with "juiced" up meat heads.  People that look like they have a hard time wiping their own ass because they are so big.  CrossFit athletes on the other hand are muscular but proportionate.  They look like superheros compared to the cartoon figures in the body building world.  But to each their own...I just enjoy knowing how elite us CrossFitters are!

Lastly I want to say congratulations to Ryan Hanson for putting up the top score on WOD 12.2 for CrossFit Beloit of 65 reps!  Also Ryan Miller hit a PR snatch of 165 lbs to get 61 reps.  Good work gentlemen and the rest of you CrossFit Beloiters as we moved up in the rankings for the open team competition!