Sunday, March 3, 2013

A. Either CINDY or NANCY (with rowing)
If you are doing Cindy, check Friday's wod for details.


Nancy - For Time
5 Rounds
Row 400 meters
15 OHS 65/95 lbs


B1. straddle ups x 3 reps x 3 sets
B2. pancake stretch x 10 reps plus 30 sec hold x 3 sets
B3. Bridges or back walkovers x 3 reps x 3 sets

C. Cuban rotations x 5-7 reps x 4 sets

Saturday, March 2, 2013

A. Snatch
Beginners: 5, 5, 5, 5 From the blocks
Intermediate: 2 hang power snatch plus 2 power snatch x 5 sets
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets

B. Push Press
Beginners: 5, 5, 5, 5
Intermediate and advanced: 2-3 reps x 4 sets. Go up in weight if you hit 3 reps.

C. Tabata Toes to Bar x 8 sets
Beginners: 7, 7, 7, 7; rest 2 min
Intermediate: AMRAP in 60 sec x 5 sets; rest 2 min.


Friday, March 1, 2013

A.  Overhead Squats
Beginners: 5, 5, 5, 5

Intermediate and advanced: 3, 3, 3, 3
Advanced must snatch the bar from floor.

B.  BENCHMARK CINDY - See March 21, 2012 and Jan 10, 2013
20 MIN AMRAP
5 pull ups
10 push ups
15 air squats

Beginners: have your coach adjust the reps for you and do AMRAP in 4 min x 4 sets. Rest 3 min.




Exciting News!


Did you know that Sandi Klemper of Flux CrossFit made the Commonwealth's Olympic Weightlifting ranking of the top 25 lifters in the 75 kg category?

After watching the Oscars and witnessing a sea of emaciated bobble headed women you appreciate even more the likes of Sandi and other female weightlifters who are grinding it out daily.

Folks, gender progress is not inevitable! Too many young girls continue to idolize and identify with skinny and weak while young boys are still socialized to take up space, often at the expense of others.

The message for young girls continues to be one of retreat while the message for young boys continues to be one of expansion.

Female weightlifters face a double battle - the larger battle against the misogyny of pop culture as well as the battle within the weightlifting community itself.
http://www.refinery29.com/2012/08/34939/zoe-smith-sexism