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Monday 1/9/17

Thanks to everyone for staying flexible this weekend during the great 2017 Snowmaggedon. And our deepest sympathies to Cobb County parents trapped at home today.

The weather caused the Buford Open weightlifting meet to be cancelled for Mark and Lyndzey. But, not to be deterred, Mark hosted the Inaugural MS Open. At which, and this comes at no surprise, he was declared #thechamp.

So my meet was canceled due to the icy weather here. So what to do, host your own meet. So today was the inugural MS open. Here is my best lift at 97k for a clean and jerk. This is a 1 kilo pr. My foot was a bit flat on the jerk, but I will still take it. I hit 72k on the snatch. I tried for 76k but missed. I want to thank everyone that could make the meet. Thank you @dare_to_express_yourself for watching on face time to correct and help. Thanks to @juan_banda @yesi_herrera for filming. @nkdub @bjey038 @bethanytharp @defenderof_man @extraordin.amy for all cheering me on. Ans the wife @ksauro33 for putting up with me. Oh and @nodestination I was the champ of my own event. #mvmnt #lynxbarbell #vulcanstrength #olympiclifting #crossfit

A video posted by Mark Sauro (@msauro33) on

Assuming Mother Nature cooperates this weekend, Rachel, Juan, Yessi, Bao and Anna “Intern” Fisher are┬áheaded to the Southern Open in Newnan, GA on Saturday. They will be prepping all week. Be sure to give them high fives and strong vibes when you see them.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Strength

Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Bench Press
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5 Double Kettlebell Floor Press
30 second Side Plank R/L

Skill
15 Minutes E3MOM (5 rounds)

Levels 3/4

First Minute:
Box Pistol – Squat down to a box if needed (as low as possible)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 Seconds Strict Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Levels 0-2

First Minute:
Russian Step Up (one foot stays on the box for the set, the other knee is lifted to parallel without the foot touching the box)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 seconds Box Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Conditioning

5 Minutes AMRAP

Burpee Pull-ups

L3/4 – Kipping ok
L2 – Jumping pull-ups (or if you need a band do 5 burpees followed by 5 banded pull-ups)
L0/1 – Burpees only