Fri – 12/06/2013

Friday Schedule
If you know us at all you know we are the rain or shine type and that we hate canceling classes, but there is no need to take unnecessary risks… This list will be updated in the morning when we see how bad the roads are. Check back HERE for updates.
530AM – CANCELLED
630AM – CANCELLED
730AM – CANCELLED
830AM – CANCELLED
2-4PM  – Open Gym
400PM – CANCELLED
500PM – CANCELLED
600PM – CANCELLED

Saturday Schedule
9AM WOD
10AM WOD

The American Open

Michael Lozano stopped by today for one last workout before competing in the American Open Weightlifting Championship in Dallas this weekend. Good luck to Michael and all of the athletes lifting this weekend.

Quick Facts about the American Open:
-The American Open is one of only two National Weightlifting Competitions.
-This years AO will be the largest National Weightlifting meet in the sports history. Athletes include World Class Olympians, Elite CrossFit Games Athletes, and 105lb Women to 350lb Men.
Lifting Schedule
Athlete Roster
Live Video Feed
Volunteer Page
USA Weightlifting

Also, if you enjoyed today’s weightlifting instruction and want to continue to improve, we highly recommend you participate in the next Weightlifting Seminar, regardless of your experience level.

The Facebook Group
If you haven’t joined the CrossFit Wylie Members Only Facebook Group, go do it.

Music
Since this is already a ridiculously long post, I’ll bring up something I’ve been meaning to mention… the music. Please do not complain about the music. We are not DJs. Honestly, I forget to turn the music on at all sometimes because I get caught up coaching someone. We try our best to make sure it’s loud and fast, and if you are focused on your workout, that’s all it needs to be. But the Spotify thing plays bad music sometimes and we can’t always run over and change the channel, and if we did it would eventually play another bad song. You are welcome to plug your iPod in and play your playlist anytime you would like. Just don’t get upset when you hear five people yell at you to “play better music”, we hear it everyday. You’re welcome, Chase. 🙂

Home WOD

6 Rounds for Time:
10 Hand Release Push-ups
10 Jumping Jacks
10 Squat Jumps

Post times, video is better

COMP

Saturday: Laura and I will be at the American Open and plan on going to the gym in the afternoon to train. You will need to check with Chase if you want to train in the morning.

1) Clean + 2 Front Squats 6X1@85+% of Clean
Rest 2-3 minutes

2) Clean Pulls 3X3@100% of Clean
Rest 2-3 minutes

3) Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (135/95 lbs)
10 Toes to Bar

Rest 5 minutes then…

Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30/24)

If you fall behind, try to catch up. Record number of reps for each section.