Deadlift 5-5-5

(40%, 50%, 60% of 90% 1RM)

Skill:

Trap Raises

For Time:

Row 500m

5 Rounds of…

10 Power Snatch

10 Push-ups

then, Row 500m

ROW, ROW, ROW YOUR BOAT!

POWER SNATCH…

From CrossFit Ann Arbor

We teach the Olympic lifts to regular, ordinary everyday people. Why? Our people will probably never lift in a meet, though I think it would be cool. Let’s think about it: Think about training coordination. To execute any of the lifts, there a symphony of movement to lift a barbell rapidly enough to make it weightless where you can pull yourself under and catch it, then the strength to support it and then stand up with the weight. The development of power and speed is unarguable. For the non-uber athlete, why would you want to do that? The primary benefit to o-lifting is increasing overall strength. i.e. I can lift heavy stuff. The lifts develop speed. i.e. I and lift heavy stuff fast. (Prerequisite to the lifts) The lifts develop coordination. You can’t do the previous well if cannot develop coordination. The lifts develop balance. Catch a snatch and see what breaks down.

Olympic lifting is based in the central nervous system. The ability to fire the right motor units in the right pattern and right sequence are key to a successful lift. As we age, sit at a desk and generally stop moving, we lose the ability to move because we don’t. The lifts teach movement. Whether you are lifting a PVC pipe or a PR attempt, you are training your body to move better and faster.

Better movement is the reason why we Olympic Lift.

3-3-3+ POWER CLEAN

400 meter run

30 Squat Snatches

50 Double unders

30 Power Snatches

400 meter run

HAPPY BIRTHDAY KENNY BAILEY!

If you see Kenny today be sure to wish him a very happy birthday!

HIDDEN BPA THREAT?

I’m sure by now everyone has heard of the chemical BPA (Bisphenol A) a chemical compound found in some plastics. Over the last year and half the threat of BPA has been highly advertised and sent consumers into a frenzy purchasing BPA FREE water bottles, baby bottles and storage containers. One place no one expected to find BPA is in canned goods. The following article comes from Fox News, a report on how the treat of BPA in canned goods may be much worse than in our plastic bottles. Click HERE to read the full article and learn how to protect your family!

CONGRATULATIONS TO SHAWN SMITH FOR A PR OF 10 CONSECUTIVE PULL-UPS UNASSISTED! WAY TO GO SHAWN!

4 Laps/18 Power Snatches

3 Laps/15 Power Snatches

2 Laps/12 Power Snatches

1 Lap/9 Power Snatches

SATURDAY CLASS CANCELLED ON 3/27

HAPPY BIRTHDAY AMY FLATT!

Amy was in the gym today, but a Birthday Wish is never too late!  If you see her around next week give her your love!

HOMEMADE PALEO KITS FOR SALE!

After Day 1, these post-WOD snacks were a HIT!  We are sold out of Pro/Cho/Fat mixes, but still have some Smoked Almonds and “Treat” Kits.  The “Treat” kits contain nuts, fruit, and dark chocolate and are very yummy!  If you want to make these kits a meal, remember to just add in your extra protein source.  We are working on getting some local grass-fed beef jerky delivered to Hendersonville so we can make more Kits!  Let me know how you guys like them and what else you would like to see in our “PALEO/ZONE KITCHEN.”

FACTORY FARMED MEATS…WHY A HAMBURGER COSTS $1

Click HERE to read the article from Exodus Health Center.

Max Snatch

For Time:

50 Double Unders

5 Rounds of:

10 Power Snatch

10 Wall Ball

50 Double Unders

WANT TO GET YOUR KIDS INVOLVED WITH CROSSFIT?

There are a few spots opened in both the younger kids class, from 4:30-5:00 on Tues/Thurs, and the older kids class, from 3:45-4:30.  The ages for the younger kids are 7-11 yrs. old and the older kids are 12-15 yrs. old.  Let me know if you are interested ASAP because these spots usually go quick!

Read bout the kipping pull-up discussed throughout the CrossFit message boards, HERE.  Haven’t heard about the CrossFit Message Boards yet?  Well, there are thousands of other CrossFitters around the world doing exactly what you guys are doing everyday!  Take a look at what they are talking about and their thoughts on nutrition, weightlifting, the CrossFit Games, or KIPPING PULL-UPS (as in the link I sent you too!)  You can sign up to comment on the Message Boards as frequently as you want.  Keep the comments coming on our site too!  Help your friends and family stay accountable by commenting to pictures/workouts posted.

400m Run

21 Power Snatches

Want to see a POWER SNATCH in action?  Watch here.  Remember the “Burgener Warm-up” we did today in class and will do again tomorrow?  The coach speaking in this video is Mike Burgener, and his daughter, Sage Burgener, is performing the snatch.

Since there is STILL snow on the ground at our house I thought I could continue the “What do CrossFitters do when it snows?” pictures for one more day.

You can kinda tell from the pictures we were having a GOOD TIME on our snow day!  Featured below, Jessica Shelton, Ryan McDuffie, and your coach having some fun sleddin’.  Oh yeah, don’t forget about Brylee…even though we can’t see her, I know she was smiling in my belly while doing flips!  Thanks to Billy Shelton for the great shots!

POLYUNSATURATED FATS CONTINUE OUR SPECIAL “WEEK OF FATS” POSTS.

Do you think what you are buying in the grocery store is “healthy?”  Maybe you need to take a closer look.  Click here to see your “healthy” foods investigated closely!

What are Polyunsaturated Fats?  Are they bad for you?  Click here to read more.

View here to compare Omega 6:Omega 3 ratios in oils, nuts, and other fats.