Monday 120702

Start by taking 10% off 1RM back squat, then add 10#

2012StrengthProgramExcel

Back squat
65% x5 reps
75% x5 reps
85% x5 reps +

Then, complete as many rounds as possible in 12:00 of:

21 Thusters, 75# (55#)
21 Double unders

Post weights and rounds to comments and BTWB.

Mas looking calm and collected and putting his oly skills to work, singlet and all!

Alright Team Verve, come out Saturday, July 21st for the CrossFit Roots Summer Olympic Weightlifting Meet.   
This well-organized and run meet will be complete with judges, weigh-ins, and scoring; however, it will not be USAW sanctioned.  There will be two platforms running, and this is a perfect opportunity to practice your lifts in a slightly more formal format.  Your friends and family can come see you front and center as you have some fun and perform feats of explosive strength in dramatic fashion.  
This is a great meet for any individual who wants to lift in a competitive environment but perhaps doesn’t want to wear a singlet (of course, you certainly can if you’d like!)  All skill levels welcome to compete.  As your coaches, we would love to help you prepare your warm-up and strategy for your lifts, so you can be as successful as possible, and at least one of us will be there at the meet.  
Check-in at 8:30.  Warm-ups at 9:00am.  Meet begins at 10:00am.  Awards following lifts. 
Cost: 
$15 for members
$25 non-members
Post to comments your thoughts/experiences and throw down for the competition.  Perhaps we’ll have a Verve prize for best dressed lifter (singlet or not!).

Comments

  1. bill :

    Is that bar a larger diameter than a normal olymlic bar?

  2. Hey, anybody considering watching the CF games on a “get together social event” type of thing?

  3. Cherie :

    Bill- Nope just an optical illusion

    Fernanda – THAT’s a GREAT idea!

    • Fernanda :

      Cool!!! Any thoughts? We’d need to find a place with ESPN 3 and willing to leave it on for the whole weekend :-)

  4. Darika :

    I’m signed up for the meet and awaiting my oly shoes! If they work out, I’ll also sign up for the sanctioned one at the end of the month.

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