Announcements

We have an opportunity to bring Coach Tim Swords-Team Houston to Vintage for an Olympic Weightlifting Clinic. He offered to come and host a 3-hour clinic on either Saturday, December 16th at 3PM or Sunday, December 17th at 12PM. The cost will be $105 per person.

If you’re interested in attending, please let me know which day works best for you, or both and please comment if you prefer to do Snatch or Clean and Jerk in the clinic. Vote in the facebook poll here.

Last summer Coach Swords coached Sarah Robles to Team USA’s first weightlifting medal in 16 years. He has been running a non-profit gym out of his garage for decades training youth-adults.

http://theathletedaily.com/houstons-lift/

CrossFit

Cycle 2 – Week 5 – Day 1

AMRAP 6

Run 200m
10 Dumbbell Floor Presses

Strength

Snatch
6×3 @ 75-80%

WOD

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

Beginner: 70/50% bodyweight; Banded Strict Pullups
Intermediate: 80/60% bodyweight; Rx Pullups
Advanced: 100/70% bodyweight

This benchmark WOD is a little different because it is not done for time. The goal is to accumulate reps. Scale the bench press to achieve 5+ reps per round. Rest as needed between movements and rounds.

Competitor Extra

Row or Ski 200/150m x10
Rest :60

QuickFit

5 rounds for time of:
18 High Plank Knee to Opposite Elbow
14 Kettlebell Swings
10 Bike (Calories)

Core
EMOM 4
:30 Russian Twists 20/14#
:30 Sit ups at Recovery pace