Lindsey Smith at the CrossFit Game,  Photo from CrossFit Fly

We spent a lot of time this month working on Snatch technique and skill transfer exercises.  We hope that you learnt at least one thing to help improve your Olympic Lifting.  If you didn’t,  make sure to book a skills session soon to get some one on one attention to get some tips!

Check out the results that were recorded by the Coaches:

Average increase: 13.2 lbs

Most improved Female: Emily I, she went up 30lbs on her snatch and hitting a 95lbs squat snatch

Most improved Male: Jesse B, he went up by 35lbs on his snatch. He had a lot of trouble catching the weight in a squat, but with persistance in improving his flexibility, he keeps adding weight every week!

Most Weight Lifted – Female: Joanna Robb with 112lbs (up to 115lbs now)

Most Weight Lifted – Male: Sean Bruce with 160lbs

Stay tuned for the Cindy challenge results in tomorrow’s post…

Reminder:

• Whole Life Challenge Pre-Game Huddle Thursday, September 13th at 6:30pm
• 3 More days to register for the Whole Life Challenge!
• Prelims – Saturday, September 15th at Esquimalt Gorge Park 10:15am

Today’s Workout:

Buy In – Deadlift 5-5-5-5-5 E3M

• Warmup up the hammies and hips before class
• Do any mobility drills you need to to get into a better pulling position
• If your legs are sore, slowly ramp up the weight over 5 sets

WOD – “Beefy Nancy”

AMRAP in 15 minutes:
Max Reps – Overhead Squat (95/135lbs)
Run 100M

Score = total OHS reps

No racks allowed

Zone 4 – 75/115lbs
Zone 3 – 65/95lbs
Zone 2 – 35/55lbs
Zone 1 – scale as needed

Cash Out – MWOD

Hip flexor stretch with band distraction
Couch stretch

Workout of the Day