Sons Of 1 Barbell Club
Here is a little throwback to the 2010 CrossFit/USAW Open competition. For those of you who are not familiar with the event, it was a USAW sanctioned meet combined with a third CrossFit workout. The scores were based off your total in the Snatch and Clean & Jerk, plus total reps in the CrossFit triplet. Strength: *Im not going to get too crazy here and tell you to run it like a weightlifting meet because people will probably stop hanging out with you if you are training alone in your garage, wearing a singlet, and announcing a 1 person weightlifting competition . But lets keep it at this…you have 10 minutes to warm up to a starting attempt, which must be declared under the 8 minute mark. At 10 minutes, you have 3 attempts to establish a max snatch. At the 20 minute mark, take a 10 minute break, and follow the same protocol for the clean and jerk. 1: Snatch: Max for the day. *5-10 minute break, then: 2: Clean and jerk: Max for the day *10 minute break, then: Work Capacity: Complete as many rounds as possible in 10 minutes of: -6x squat cleans (55kg/30kg) -12x pull ups -24x double unders
WEIGHTLIFTING PROGRAM: 1. 3 position snatch: 1st rep from floor, 2nd rep from hang, 3rd rep from high hang. the high hang will be the killer. we normally go from top down, but here we are going from ground up. warm up then: work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1)3 that is 3 waves….the high hang may require a tad bit of bend at the hips BUT…..only minimal and ONLY IF YOU HAVE TO!!! 2. Snatch speed pulls: (chest upright) 75%x3, 80%x3, 85%x3. you can use straps. drive full foot, finish, pull body down…but keep a very straight chest when pulling down. 3. Snatch push press: 5, 4, 3, 2, 2. you select the weight. 4. Pull ups (strict) 25 total. 5. Sit ups 100 or if you have the EVIL WHEEL do 50 of those.
10 Ways To Reset Your Hormones For Health, Energy & Weight Control: 1. Cut back — way back — on the sweets and starches. Too many can set your hormones on a wild ride. Even better: eliminate sweets and starches altogether for two weeks to see how your body reacts. 2. Try reducing your grains, legumes and high sugar fruits for two weeks. You may unknowingly be carbohydrate-intolerant. Over-doing it on these carbs can cause metabolic problems for those of us who are insulin-resistant or who don’t process carbohydrates efficiently. 3. Eat more healthy fats. (And let go of fat-phobia.) Too few good fats on your plate will short-change your body’s ability to produce the hormones that boost energy, feelings of satiety and suppress cravings. 4. Be good to your gut In other words: feed your gut with plenty of immunity-supporting fermented foods and belly-benefiting fiber to support good bacteria and keep bad bacteria in check. This will not only keep digestion and elimination running smoothly, but help hormone function too. 5. Avoid reactive, inflammatory foods. For starters, stay away from sugar, gluten, processed foods and junk food, as they over-tax your immune system, gut and endocrine system. 6. Aim to sleep more and better. Not enough sleep or poor quality sleep wreaks havoc on your system, limiting your body’s ability to release the hormones necessary to repair, restore and refresh cells as you snooze. The result? A more rapidly aging body and brain. (No thanks!) Shoot for 7 to 8 hours a night to enable your hormones to do their job. 7. Cool it on the stimulants. Too much caffeine in the form of coffee, energy drinks, sodas, and sometimes even tea or chocolate interfere with the hormones that promote restorative sleep. 8. Cut the chemicals. There’s no hormonal upside to ongoing low-level exposure to common chemicals in your food, air, water, household cleaners, personal-care products and cosmetics. In fact, they interfere with optimal hormonal function. Make an effort to switch to the least toxic, most natural products possible to limit exposure to chemicals — the Envrionmental Working Group has a great guide to healthy cleaning products. 9. Minimize the meds. Ongoing exposure to meds, including both over-the-counter remedies and prescription drugs, can stress our microbiomes and throw hormones out of whack. Avoid hormone-disrupting OTC meds and, if you must take prescription drugs, ask the doc to prescribe the smallest therapeutic dose possible. 10. Train yourself to unwind in ways that enhance healthy hormone function. Whether you’re dealing with unremitting life challenges or bouts of intermittent stress, remember to blow off steam regularly. The key to balancing your hormones, and staying more relaxed, fit and trim is to get rid of the stress.
1) Power snatch 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 2) Jerk recoveries 1×3@80%, 1×3@90%, 1×3@100%, 1×3@110%, 1×3@120%, 1×3@130% 3) Snatch balance 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80% 4) Back squat 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+%(establish new 3rm), 1×3@80%