CrossFit-JournalPOST CrossFit Radio Episode 306 – On Episode 306 of CrossFit Radio, host Justin Judkins interviewed Alamo CrossFit owner Amanda Taylor, as well as Justin Bergh, General Manager of the CrossFit Games. This episode was webcast on Nov. 28, 2013. 2:21 Amanda Taylor owns Alamo CrossFit in San Antonio, Texas, and she described how her business plan has evolved since she affiliated in 2007. Taylor talked about learning from mistakes and explained how doing so … http://ow.ly/2BSquj
Friday November 29th
30 snatches for time 135/95
10 min AMRAP
10 chest to bars
CrossFit-JournalPOST Thanksgiving: Judgment Day – Holidays forces many CrossFit athletes to leave the comfort of their boxes and face questions about their workouts, eating habits and bloody shins from friends and family who think they’re completely insane. In the classic ’80s movie Say Anything, John Cusack’s character, Lloyd Dobler, is sitting at the dinner table and trying to explain his commitment to a sport nobody has heard of. It doesn’t go well. “What I’ve … http://ow.ly/2BQ1Nl
Wednesday November 27th
The Big Clean Complex
4 sets of the following Complex :
High Hang Power Clean + Hang Power Clean + Power Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
CrossFit-JournalPOST Daniel Rodriguez’s Big Win – Chicago student wins charter-school “education lottery” and earns full college scholarship. Daniel Rodriguez won the lottery when he was 13. A kid from Chicago’s inner city, Rodriguez faced a bleak outlook. His mom is from Puerto Rico, his dad from the Dominican Republic, and English is not the first language of either parent. Rodriguez struggled in elementary school, and his parents feared for his future in high schoo… http://ow.ly/2BO4nh
This weeks holiday schedule is all regular classes Wednesday and Friday. But we are closed for thanksgiving. Enjoy your day off and be with your family.
Also yoga Saturday at 8 am and regular wods to follow.
CrossFit-JournalPOST Go South, Episode 11: The Spanish F-Word http://ow.ly/2BMVcT
CrossFit-JournalPOST “Snatch a Dumbbell? Madness!” – Pat Sherwood confesses to a history of biceps curls before detailing favorite WODs that helped him stay fit on an epic motorcycle trip. In early 2005, I received a phone call from my buddy Dave Castro, who told me I needed to check out the gnarly workouts on a website he had recently discovered. I pulled up CrossFit.com and saw “Deadlift 1-1-1-1-1-1-1.” At that moment in my life, I had been doing classic weight tra… http://ow.ly/2BM6hv
Tuesday November 26th
4 sets of:
6 front squats followed by 10 back squats
These will be performed at 60% of you front squat max
Monday November 25th
Establish 1 rep max behind the neck jerk
Then 1 rep EMOM 5 minutes at 85%
10 min AMRAP
5 hang cleans
5 front squats