Strength: Press, 5-5-5 reps (75/80/85% of 1RM) On the final set, go for a rep max. (if you can do more than 5, go for it)

WOD:

4 rounds of...

1 L Pull-up

2 Strict pull-ups

3 C2B pull-ups

4 OPT pull-ups

5 Butterfly pull-ups

Rest 1 minute

Post loads for press and notes on pull-ups to comments.

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I've posted the first video in the series here but through youtube you can watch all 9 parts of this lecture by Dr. Robert H. Lustig, MD, UCSF Division of Endocrinology and Metabloism.

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Scarecrow snatch:  empty barbell, 3 sets of 5 reps

High hang snatch:  5 x 2 x 70%

Snatch pulls:  3 sets of 2 @ 95%

Jerk from behind the neck:  work to a heavy single

Knees to elbows:  4 x 15

Fitness Standard: Row 5k for time

Friday is a go! Repeat, Friday is a go! All classes will be open and running for Friday.

Strength: Turkish Get-up, Find 1RM

WOD:

5 rounds for time...

10 Power Snatch (40% of 1RM)

20 Situps

Post time to comments.

All evening classes will be canceled for Thursday, January 28.

On Ramp - we're canceling too.  I'll give an update on when we'll make it up as this storm unfolds.

Not sure on Friday's classes yet, stay tuned for the official yes or no...stay safe gang!

Strength: Bent Over Row, 3x5 (Post workout)

WOD:

"Jackie"

For time...

Row 1000 meters

50 Thrusters (45/33)

30 pull-ups

Compare to Nov 16, 2009

Post time to comments.

Fitness Standard: Muscle-ups

WOD:

3 rounds for time of...

10 Deadlift (60% of 1RM)

50 Double unders

Post time to comments.

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Strength: Front Squat, find 1RM

WOD:

10,9,8,7....2,1 rep rounds for time of:

Power clean (55% of 1RM)

C2B Pull-ups

KB swing (1.5/1 pd)

Compare to Monday Oct 26, 2009

Post time to comments.

This is our last week for finding 1RM loads for strength movements.  Congratulations to all on new PRs!  February we will begin a dedicated M,W,F strength program with shorter conditioning sessions afterward.  T,TH will focus on gymnastics/kettlebell skills.

Charles summons the 'eye of the tiger' during Friday's chipper workout