1/22/13 Kids, Fuel, & Friends

-Written by KC

Our CrossFit Kids work on 'Holding up the Sky' in the Hang Power Snatch

Joanie from the FIT food club joins us last night for our Paleo Potluck and brings samples! For more info visit her website by clicking HERE.

Hilo friend Bryson Manuel joins us for a workout today! And of course, had to test out the rings AFTER his wod...

Workout of the Day Courtesy OutlawWay.com

Advanced class performed all of the following:

1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

HBBS: 3X10 – heaviest possible, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Conditioning

5 rounds for total working time of:

4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 difficult Deficit HSPU
Row 24 Calories

Rest 1:1

Notes: HSPU should be difficult enough to do no more than 2 rounds UB. Parallettes to a large deficit would be the hardest possible recommendation, with multiple stacked plates being acceptable without parallettes.

Optional Novice versions of the workout:

5 Rounds
10 Power Cleans (95/65)
8 Inverted Push Ups
Run 400m.
Rest 1:1

5:30pm class did the 'Money's Worth Chipper' from yesterday because they couldn't help themselves.