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Tuesday 1/23/18

We know you’ve been practicing the snatch a lot. Like a lot a lot. Remember, the Olympic lifts are lifetime pursuits. That’s why they are contested in the Olympics. Your Olympics start in less than 30 days. Don’t let this practice slip away over the next month right before your test. The Open is upon us.

Weightlifting 101 & 102 – Every Tuesday evening in the month of February with Lyndzey Dare.

  • 101 for Levels 0-2 @ 5 & 6 pm. Each hour is limited to 4 people. Builds on January’s snatch cycle and focuses on YOUR individual sticking points.
  • 102 for Levels 3-4 and seasoned Level 2s (must get permission from a coach) @ 7 pm. Limited to 6 people. Dial in technique, put real weight on the bar and prepare for the Open.
  • $100 for the whole month (ie peanuts)
  • Sign up on the Mind Body app under Events & Testing!!

Motivation from fellow WLCer, Courtney (6 am represent!)CrossFit Games Athlete Noah Ohlsen Shows Off Fitness Transformation from Barbend. The before and after photos are impressive no doubt. (Sorry about the hilarious things I said about you, Noah.)

When You Hate Everything and Everybody – Because you’ve just started a new diet. Relax. It’s okay. If you’ve recently stripped sugar and bread and cheese and beer and bad choices from your diet, expect your body to feel better and your head to HATE you. It’s just part of the process. When you abruptly stop ingesting something your body relies on you for, namely caffeine, sugar and alcohol, your head is going to revolt. Fear not. It should last less than a week and then everyday should be like walking on sunshine.

Checkout this day by day timeline from Whole30 on what to expect from your body. And then slap on a fake smile, try not to be too mean to friends and family and drive on.

Gym Closure – We are honored to be hosting the Russian Kettlebell Certification this weekend. The RKC is where Mario, LB (if you remember him)  and I got started. We are excited to be sending John Moulton to this certification. But, we gotta close up shop to do so. However, a few classes are still going down.

Friday, Jan 26th @ 6 am is a GOOOOOOO! But all other Friday classes are cancelled.
Sat, Jan 27th @ 9:30 at Larry Bell Park *Weather permitting* There’s some rain in the forecast. And while we’re not made of sugar, our equipment is. If the ground is fairly dry and it’s not raining….workout in the park!
Sun, Jan 28th – Closed all day.

Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

5-10 Minutes

Levels 2-4
Barbell Snatch Progression

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – two times through with the bar
L0/1 – once through with the pvc pipe, then 10 Turkish Getups (5 per side, alternating)


Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
5 Overhead Squats
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Back Squats
End at ~85%

Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.

Level 2
18 Minutes E3MOM

3 Back Squats
Work up to ~85% of your 1RM

Levels 0/1
6 Sets

5 Double Kettlebell Squats
8 Jump Squats (no weight)
5 Hanging Knee Tuck (1 second hold at the top)
30 second Reverse Tabletop
Rest 1 minute


10 Minutes EMOM – switch exercises every minute

Levels 3/4

AMRAP Touch and Go/Unbroken Snatches
AMRAP Double Unders

L3/4 – 75/55

Touch and go means you keep hold of the bar the entire time, cycling through the reps without stopping. If you drop the bar from overhead or let it go at the bottom, your set is terminated. Every other minute you get one set of unbroken snatches. At the top of the next minute, get as many double unders as you can in 60 seconds (or less if you want to get set up for the snatch before the start of the following minute).

Level 0-2

AMRAP Jump Rope
AMRAP Burpees

L2 – aim for 125+ single unders per minute, and 15+ burpees
L1 – aim for 120 single unders and 10 burpees
L0 – try to find a steady pace on the jump rope with as few mistakes as possible, and get at least 5 burpees per minute