Evening Crash Course – HHPS w WC Kayti

Met up with West Coast last evening for the latest installment in the Evening Crash Course.  Introduced the High Hang Power Snatch via the Burgener Warmup followed by a WOD to reinforce the movement.  Nice work Kayti!  And holy cow, wouldn’t you know; it didn’t rain until we were finished the session! 

7 rounds for time of:
7 Burpees

Thoughts/results to Comments. 

Friday 7/3 WOD

5×3 max effort Squats
5 sets of 3 reps each of max effort back squats.  No time component, then;

For time:
75 Power Snatch with 75#

Bar from the ground, caught overhead in the partial squat or “power” catch landing.

No Bootcamp – Happy 4th

I think most everybody will be out of town this weekend, so no Bootcamp.  If I am wrong and you are around though, please shoot me an email to let me know and we’ll fire up a WOD. 
Have a safe and relaxing weekend.

Evening Crash Course – Grand Finale w the Boys

Finished up the latest Crash Course with Game, Smooth and Warrior last evening.  We introduced the kipping pull-up and the muscle-up.  And these guys rocked it.  Everybody got muscle-ups essentially on their first try which is awesome; must be my stellar coaching, that or the excellent shoulder strength these guys bring to the table.  Really nice work gents.  Seriously, it takes most folks a couple weeks of practice to finally get a muscle-up.  Everybody also made great progress on the kipping pull-up (stick with it Pete).  I’m sure you all will be there soon.  We finished the session with a 1/2 Cindy. 
Great job on your Crash Course, really enjoyed training with you guys.  Now you are ready to graduate on to bigger and better things; More CrossFit!  Have a great 4th!

Evening Crash Course – Game and West Coast

 A lovely evening of Crash Course sessions on Tuesday.  Of course it rained, but no fear CF Metropolis marches on!  We are so used to the rain by now.  

Met with West Coast Kayti to work through the Deadlift and Sumo Deadlift High Pull and a variation on Fight Gone Bad.  Then we met with Jamie Game to make up a session on the Olympic Lifts.  We introduced the Burgener Warm-up and the High Hang Power Snatch.  We finished with a technique oriented WOD.

Kayti WOD:
3 rounds of:
1 minute Air Squats
1 minute SDHP w 15#
1 minute Tuck Jumps
1 minute Push Press w 15#
1 minute Jump Rope
1 minute Rest
Score is total of all reps summed across rounds.

Game WOD:
7 rounds for time of:
7 High Hang Power Snatch w PVC
7 Burpees

Nice job guys, inclement weather and all.  Post thoughts/results to Comments.