Announcements

Holiday Party Award Voting

Voting Ends Tuesday!

For the first time our members get to nominate each other for several award categories. You can also vote for Coaches awards! Winners will be announced at the holiday party. Voting is open 🙂

https://goo.gl/forms/akUueFA2gF7VGENl1

Clean and Jerk Clinic with Coach Tim Swords

Sunday, December 17th – 12PM

Coach Tim Swords is coming to Vintage next month for a 3-hour Clean and Jerk clinic covering warm-up, movement progressions, technique work, and accessory strength training.

Coach Swords started the sport of Olympic Weightlifting when he was 12 and became an NCAA champion and won the bronze at the Olympic trials. For the past 20+ years he has been training youth and adults in the sport of Olympic Weightlifting and reached the highest level of coaching when he coached Sarah Robles to a Bronze medal at the 2016 Olympic Games in Rio. This was the first Olympic Weightlifting medal for the USA in 16 years.

Don’t miss this opportunity to learn from an expert coach. Registration is limited to 12 participants. Vintage members can register for $105 and non-members for $125 through ZenPlanner: Register for Coach Swords Clean & Jerk Clinic

QuickFit

Broken Up Helen
6 RFT
Run 200m
12 Kettlebell Swings
6 Pullups or Ring Rows

Core
2 rounds
:30 Hollow Rock Hold
:30 Side Plank, each side

CrossFit

Cycle 2 – Retest Week – Day 2
Compare to 10/10/2017

Warm Up

2 rounds
Hip Circle Glute Activation
10 Barbell Good Mornings or 10 Hip Extensions
then
5 Rounds
6 Squat Jumps
2 Burpees

Strength

Find 3RM Back Squat

Spend around 15 minute building in doubles and then singles. Once you’re unsure if you can do 3, then go for it.

The Hookgrip facebook page posted a cool video of one of the top weightlifters in the world build to a 1RM back squat in the World Championship training hall last weekend.

WOD

For Time
30/21 Calorie Row
9/6 Muscle Ups
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups

12 minute cap

Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups

Competitor Extra

AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100/70lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.