Rest Day
Team Tall
_______________________________________
You heard it here first. We will be hosting a CrossFit/Weightlifting Meet here in house on Saturday, October 2nd. I will be working with a couple of veteran Olympic lifters to organize and put on a real Olympic lifting event. This event will include competition using international weightlifting federation weight classes and will follow international weightlifting federation rules where possible.
I am going to construct a lifting platform specifically for this event and we will have judges on hand (three per lifter per lift) as well as a warm-up area. This is an extended event that could last the entire day as lifting is organized where lighter lifters compete earlier in the day and heavier lifters later on. We will be contesting a 1RM Snatch, a 1RM Clean & Jerk, and an unidentified met-con.
This event is free. I repeat, this event is free and it will be open to non-CFO members. I will begin to post info on rules and regulations of lifting in a meet on the strength blog. There, you will find all the information that you need such as what the weight classes are, how a meet works, and we will award medals to the top three finishers in each weight class as well.
Those visiting from out of town, we will ask local Omaha crossfitters to provide a place to stay so that we can drive costs down for any that would be interested in competing. This is a more inviting stage for first timers than to lift on the big stage at the Olympic training center for your first time.
If you have any questions about lifting in a meet, ask them in the comments. I will do my best to answer them quickly. This will be a really good opportunity for anyone who is interested.
Stay tuned for more info......................
I am going to construct a lifting platform specifically for this event and we will have judges on hand (three per lifter per lift) as well as a warm-up area. This is an extended event that could last the entire day as lifting is organized where lighter lifters compete earlier in the day and heavier lifters later on. We will be contesting a 1RM Snatch, a 1RM Clean & Jerk, and an unidentified met-con.
This event is free. I repeat, this event is free and it will be open to non-CFO members. I will begin to post info on rules and regulations of lifting in a meet on the strength blog. There, you will find all the information that you need such as what the weight classes are, how a meet works, and we will award medals to the top three finishers in each weight class as well.
Those visiting from out of town, we will ask local Omaha crossfitters to provide a place to stay so that we can drive costs down for any that would be interested in competing. This is a more inviting stage for first timers than to lift on the big stage at the Olympic training center for your first time.
If you have any questions about lifting in a meet, ask them in the comments. I will do my best to answer them quickly. This will be a really good opportunity for anyone who is interested.
Stay tuned for more info......................
fun day for me. didn't try to do anything crazy. a leisurely cycle of 3 rds:
5 CTB pullups
10 GH situps
10 OHS (45)
10 hip extensions
5 dips (bar)
then a bunch of c&j work, finishing with 5 reps at 185. then as fast as I could, 5 reps of 155# power cleans and jerks, rest, then as fast as I could, 10 135# squat-clean-thrusters.
1) I will use the Sinclair for the classic lifts but not sure how I will use this in conjunction with the met-con.
2) I probably won't do the competition since my shoulder won't be ready and I will need to be running things.
3) I was lucky enough to make the 2010 CrossFit Games: The Men collection. But who clicks on that right? It's the women that are amazing lookers and athletes. Props CFO ladies.
4) I posted more info on the Oly meet on the strength blog so be sure to check that out
5) I'm glad tomorrow's Friday.
Ricky
Back squat worksets:
3x5 at 198#
Bench worksets:
3x5 at 115#
Back squat felt heavy today; I think it's the combo of yesterday's leg work and short rest in between workouts.
Thanks Josh for being there at 5:00 a.m. too doing the same workout!
Love the pics on games site as well as the group shot of Team Tall! You all look so good! You guys could make some serious cash off a calendar!
I think I'm going to throw my hat in the ring for the Olympic meet in October. Everyone should do it at least once... right?
With that in mind, I did a little snatch work today. 3x5 110, 132, 142, 147, 152 (failed twice). I'm sure with some of Rick's instruction that 3 rep max should be around 200#.... by.... tomorrow! HA!
Split Jerk Max.. Been a while so didnt know what to expect
154, 198, 220, 242, 265, 275, 286
** Missed 286 once and got it the second time around... Just 10 lbs short of my all time max
Elevated HSPU's
(Hands on 6" box, head down to an Abmat)
5,4,3,2,1
SS w/
Single Arm Cable Rowing 8-10EA
SS w/
Elevated Split Squats
5EA (60-65# DB's)
Felt like doing some sprint and since I just did some running sprints last cycle figured I would change it up to row sprints
250M Row Sprints (Think my PR is 41.something)
** Had to break 45 secs to count with exactly 2 mins between EA **
- 42.2, 43.7, 44.3
REST DAY TOMORROW
Ricky,
You might be the only person to make the mens edition and the womens edition. I'm not sure what that means but CFO got a lot of coverage!