May 3-4, 2012 – WOD

http://www.youtube.com/watch?v=6SRkt0-3Y7o&feature=youtube_gdata_player
Found this short video on YouTube last night. This kid is 17 years old and front squatted 500#s. By the looks of it, he is training for the Olympics and I wouldn’t doubt it. The thing I want you to see is how he sets up before the lift. Do you notice where he places the bar (as close to his neck as possible – closer to his center of mass), how he takes a really deep breath and holds it while he tightens his core, descends under control, explodes on the way up and keeps his elbows high the entire time? We may not be able to front squat 500#, but we can lift like a pro to maximize our ability while practicing flawless mechanics for safety reasons. Good luck on your front squat 1RM. – WW

Upcoming Events

May 11-13: 2012 Reebok CrossFit Games SoCal Regional Competition. WW will be competing and invites all of you to come out and support him, as he battles against 60 of SoCal’s fittest athletes for 1 of 3 spots to move on to the finals at The Home Depot Center in July. Click on this link for detailed information and to purchase tickets.. There will be no classes on Friday/Saturday, May 11-12. Instead the 6:30am & 8:30am classes will be on Tuesday, May 8th and the 12pm & 1pm classes will be on Thursday.20120503-113036.jpg

June 23: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. *Update* wait list is now forming. Please make sure you register on the list. You will NOT have to pay unless a spot opens up. We currently have Yvette M., Leilani V., Kalena A. and Tommie D. registered. Nick D., Errol T. and Melissa J. are on the wait list.

Thursday & Friday

Strength: 10 minutes to find a 1RM Front Squat, then, 1 X ME @ 75% (this is just like a competition – the most amount you lift within the time cap. That means if the 10 minutes is up and you want to go for another attempt, sorry your time is expired. This is plenty of time. I’ve had to do a 1RM in 2 minutes before and set a new PR. Good luck!

WOD: 5 RFT of:

400 meter Run
21 Deadlifts, 185#/120#

*this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 2 minute AMRAP of Muscle-ups or 2 minute AMRAP of Ring Dips

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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