Tue – 11/12/2013

photoStill finding new evidence…

CFW Olympic Weightlifting Meet
The meet has been moved to Dec 21 at the request of USA Weightlifting. Register now! We will need plenty of volunteers if you aren’t going to compete but would like to help out. There is an option to volunteer on the event page, please sign up so we know to expect you.

USAW is also looking for volunteers for the American Open Championships on Dec 7. There is a ton to be learned from watching these lifters from the edge of platform. Click here for more info.

World War Fit Competition
This event is coming up for those you that think you’re ready to compete. Be sure to check out the movement standards before registering.

Olympic Weightlifting Seminar
We just happen to have the Seminar the weekend before World War Fit. If you have not completed this seminar (or even if you have), we highly recommend it. Ask around, it will completely change the way you approach a barbell. This seminar is truly for anyone, at any level who desires to be better with the bar. And it get’s better each time we do it.

WOD

1) Take 15 minutes to build to a heavy Clean & Jerk
or work on technique

2) Five rounds for time (12 min cap):
5 Shoulder to Overhead (135/95)
10 Toes to Bar
20 Double-Unders

Mobility) Banded Bully Stretch – 2 min each arm

Competition Training

1) Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents

2) Clean from Hips  + Push Press + Jerk 6X1

3) Two rounds for times of:
100 Double-Unders
50 Kettlebell Swings (24/16 kg)
50 Push Press (75/55 lbs)
Rest 5 minutes