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WOD

28
Jul

WOD

7/29/13

Hope everyone watched the Games over the weekend!

Strength   Week 3

  • Back squat 3 X 5 @ 70%, plus 5-10 lb from week 2, rest 2 min
  • Front squat 3 X 5 @ 75%, plus 5-10 lb from week 2, rest 2 min

 This is the last week of our squat program.  Hold on!!! If last week’s squats were all easy, and you had zero problem with any reps, you may add 10 lbs this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add 5 lbs. If you could not complete all sets, could not walk because you were so sore, then do not add weight.
Conditioning
2013 Games Sprint Chipper
For time:

  • 21 Med ball sit ups
  • 15 Snatches
  • 9 Bar facing burpees

5 min time cap! This is a sprint chipper! It is meant for you to go as fast as possible!j

L1: 115/75,   L2: 95/65,   L3: 75/45

[youtube=http://www.youtube.com/watch?v=bW8GN1oxNOA]

Weekly Recap!

Evviva has an intern! Amanda is spending the summer in Eugene from Seattle where she is a student at Eastern Washington University. She founded and runs her school’s CrossFit club and she’ll be shadowing and helping out around the gym. Please take a minute this week to introduce yourself to her. Welcome, Amanda!

 This August is full of CrossFit competitions! August 17th-18th is the Sasquatch Throwdown at PK Park here in Eugene, and the following weekend is the Oregon CrossFit Summer Games in Bend.
Let’s get a crew to support our Sasquatch competitors. Louisa is throwing down in the Rx division and the “mathletes” (aka Mandy and Sarah) are back for the team competition. We’ll likely head over to watch after the Saturday workouts and since the event is in town, there’s no excuse to miss the fun!
ROAD TRIP! A group from Evviva will be traveling to Bend to support our athletes at the Summer Games. If you’ve never been to a CrossFit competition, you’re in for a treat and I encourage you to make the trip! Come and cheer on Sarah and Louisa in the team competition and Billy and Jon Sims in the men’s scaled division.
This week we want to focus on planning and preparation for success. Tomorrow is week three of our squat program, which means that it’s time to add more weight.  Sometimes from workout to workout it can be hard to remember what weight you lifted or maybe you want to challenge yourself and do a little more than last time, but you’re not sure how much weight you put on the barbell. There are a lot of you and only three of us.  As much as we try, we realistically can’t remember everyone’s numbers, which is why we encourage you to log your workouts on Beyond the Whiteboard. That way, when squats roll around on Monday you can check to your weight from last week and come to class knowing exactly what you need to load on the bar.
Don’t go into a workout blind. Take control of your WOD and work hard toward achieving your goals. Let one of us know if you are not on Beyond the Whiteboard and we’ll send you an email invitation to set up an account.
And finally, remember that proper planning is essential to staying on track with your nutrition goals. Take an hour on the weekend to hard boil a dozen eggs. Cook a few extra servings of protein and pre-chop vegetables to make throwing together a tasty and healthful meal quick and easy. If you don’t know your way around the kitchen or end up eating too many frozen pizzas out of convenience, we encourage you to order meals from Sage Kitchen. Marlina’s paleo food is legit.
Legs feed the wolf!
Michelle Baumann