Workout of the Day

Wilkes Weightlifting Seminar

LIFT

Spend 15 min slowly working up to a heavy power snatch

CONDITIONING

13.1
17 min cap
40 burpees
30 snatches @75#/45#
30 burpees
30 snatches @135#/75#
20 burpees
30 snatches @165#/100#
10 burpees
Amrap snatches @210#/120#

Mobility

Strength

Checkout movement standards HERE.

Workout of the Day

Shanna PRing her Deadlift

AUXILIARY

3 RFT:
15 Banded pull a parts
15 KB bench press

LIFT

Build to 1 rep max Front Squat + Split Jerk

CONDITIONING

Reverse “Jackie”

30 Pullups

50 Thrusters @45#/33#

1000M Row

Mobility

Sneaky and less obvious prep pieces.

Strength

As we approach the Open, this is a good time for you to come up with a training game plan (to include mobilization, nutrition, and rest). Check out “5 Things You Should be Doing to Avoid Workout Injury”, on Box Life.

Workout of the Day

LIFT
5 Rnds NFT:
Max reps Strict Pull-ups
5 Heavy Snatch Grip Deadlifts

CONDITIONING
EMOM x10
5 Push Press @115#/85#
5 Burpees       

Rest 5 min

EMOM x5
5  Deadlifts @225#/150#
10 Box Jumps @24″/20″

Mobility

Deadlift/Pulling Prep through better Hip Positioning.

Recipe

Have you ever tried making your own nut butters? Check out DIY Organix for “The Ultimate Nut Butter Guide.”

Workout of the Day

These gorgeous ladies make mobilizing look attractive.

Lift

5 Sets:

x2 power clean

x1 front squat

Long Chipper
2k row
50 pistols
30 hang cleans @ 225#/155#
(17 min time cap)

Mobility

Thoracic Extension

Strength

Quick, interesting read on Eat to Perform, “Two Things You Don’t Know About Your Fat Layer.”

Workout of the Day

Open 13.3

12mn AMRAP:

150 WBS

90 Double Unders

30 Muscle-ups

Mobility

Strength

You can review and prepare for the Open Workout 13.3 Standards HERE

Are you looking to improve your clean? Your jerk? Your snatch? Or all of the above?

Come and join us for the Wilkes Weightlifting Seminar!

It’s open to athletes of all levels.

Bring a friend if you want and learn from one of the best weightlifting coaches in the world.

Seminar is from 9am-4pm TOMORROW, January 25th, here, at Crossfit Oceana. (How much more convenient could it be!?)

Cost is $125 . Pay cash or check to any one of the coaches before seminar or at the door on the 25th.

Sign-up sheet is on our whiteboard.

If you know other athletes that would be interested, please invite them! And put their name down on the sheet.

Workout of the Day

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Workout of the Day

SKILL

(20mn Time Cap)

3 Rounds:

5 Wall Walks

10 Shoulder Touches

25 Hollow Rocks

Remaining time spent working on Handstand Walks

CONDITIONING

7mn AMRAP:

8 Push-ups

9 K2E

10 Air Squats

Mobility

Mwod your tight neck tissues.

Recipe

This “Paleo Cauliflower Rice” looks so simple and tasty! Check it out on Paleo On The Go.

Workout of the Day

LIFT

20mn to establish a 3RM Sumo Dead Lift

CONDITIONING

8mn AMRAP:

10 Alternating Pistols

10 HSPU

Rest 5mn

Max Cal Row in 3mn

Mobility

Mobilize before benching and improving scapular stability and power output.

Strength

Are you looking for an easy way to boost your metabolism? This article claims that sleeping in colder temps may help speed up our metabolisms. Check out and you decide   “Let’s Cool it in the Bedroom,” a quick read on New York Times’ “Well” blog.