The 1st Annual Pioneer Dead-A-Thon event is Saturday March 10 and is open to anyone.  All proceeds will help the High School Kids pay for their trip to Oklahoma City for the National competition. Come on out and join and compete for a great cause. 

http://lhspioneerpowerlifting.com/

030212 Friday

CrossFit Games WOD 12.2 - link for video

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

MASTERS BRACKET (AGE 55+)
Men's weights (45, 75, 100, 120)
Women's weights (35, 55, 75, 90)

Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes
Please be sure to watch the entire workout instruction video for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

**Don't forget that IMCF Team competitors must get their score validated by a Level 1 trainer and post their score on the CrossFit Games website**

Jamie Z's 0530 Class

Eva:
5 Rounds for Time
Run 800m
30x 2 Pood KB Swing
30x Pull-ups

030112 Thursday

1rep maximum for of movement of choice + MOBILITY.

If you need some help with what to do for mobility then start with the drills in the video.

It's the 1st of March, so why not a 1 rep Max? 

The idea here is to allow allow athletes to chose a movement that won't interfere with the Games WOD, one they want to benchmark or to work a goat. Also, for those who want/need to execute Games WOD this day then go ahead and do so but the games WOD will programmed as the IMCF WOD tomorrow.

Jamie Z's 0530 Class

Weighted Dips

1-1-1-1-1

022912 Wednesday

For time 

5-10-15-20-25-30-35-40-45-50 

double unders 

10-9-8-7-6-5-4-3-2-1  dips (ring dips/bar dips)

Jamie Z's 0530 Class

Helen: 3x RFT of: 400m Run 21x 1.5 Pood KB swing 12x Pull-ups

022812 Tuesday

3 rounds for reps

1 min box jumps 

30 sec rest 

1 min med ball cleans (20/14)

30 sec rest

1 min CFS pushups

30 sec rest

If anyone would like a 10 minute lesson on medball cleans, meet James at the whiteboard at 0545.

Jamie Z's 0530 Class

Clean 1-1-1-1-1