I’m writing this while driving back from our first Training Camp of the year, in Murfreesboro, TN (don’t worry, Laura is driving). I can’t say a fraction of the things I’d like to say, but I would at least like say thanks to Chris Haynes, Jeremy Murdock and everyone at CrossFit Rutherford. I truly cannot imagine a better setting, group, or circumstance for our first camp of the year. Thank you all so much, I’ll say much more tomorrow.
I’ll need to say WAY more about this tomorrow, but here’s the quick version….
Josh Courage won the 2012 Superfit Games this past weekend. I believe this is his first major competition victory.
Corey Perry came in second at the 2012 Superfit Games this past weekend. Corey started Sunday in 12th place and took 2nd on the final 2 WODs to take a spot on the podium.
The heaviest weight used the entire weekend was 165#.
We are still in off season S&C mode and are technically “out of shape”.
Neither of them have done more than 3, 10-minute met-cons in a week in over 2 months.
This weekend they did 5 and, obviously, Corey was strongest on the last 2.
1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.
Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.
1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.
Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.
“The Murfreesboro Chipper”
Talayna Fortunato – 15:55
Jeremy Murdock – 18:02
Elisabeth Akinwale – 18:05
LGA – 18:37
20 HSPU (regionals standard)
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80#
30 KBS 32/24kg
400m Pinch Grip Plate Carry 45/25#
Notes: It is nearly impossible to program a standard weight for stones to be used in a WOD. These are the weights that were used on this WOD. If you can get within 10# of them, there should not be an issue. If you do not have a stone find one and weigh it. For the plate carry; you should be gripping the TOP of the plate like a farmer’s carry. There is NO OTHER way to carry the plate. Carry 2 plates, one in each hand.