BIG D 525 lb. Deadlift

BIG D practices for his next competition April 17th at the Europa Show of Champions in Orlando. He will be competing with the APF Powerlifting Federation. His goal is to hit a 500 lb. Squat, 305 Bench Press and a 530 lb. Deadlift in the 16-17 yr. old 198 lb. weight class. Only 4 weeks to go!

BIG D 525 lb. Deadlift

Tues. 3-16-2010 WOD:

Warm Up:
POSE Drills 6 laps

Lateral Shuffles x 2

Back Pedal x 2



WOD: AMRAP in 30 min.

1-Lap Around Bldg.

Overhead Plate Carry 60 Yrds.

KB- Farmers Carry 60 Yrds.

Mon. 3-15-2010 WOD

Today's Winner is David McKay. This WOD will now be named after him. David has asked that we call it "BRONCO". We will come back to re-test on this WOD in 6 weeks.
Get ready and good luck!

Warm Up:
Shoulder Stretches
Deadlift
Deadlift High Pulls
Cleans

WOD:
AMRAP in 3 min.

5 Plank Rows

5 Squats

*Rest 3 Min


AMCalAP in 3 (Calorie Row)

*Rest 3 Min


AMRAP in 3

5 Push Press (95/65)

5 Squats


AMCalAP in 3

*Rest 3 Min


AMRAP in 3

5 KB High Pulls (M-50-100, W-30-50)

5 Squats

*Rest 3 Min


AMCalAP in 3

*Record total number of rounds (or half rounds) of the couplet and total calories of each row.

Sat. 3-13-2010

Boot Camp: 4 rounds of:

Truck Push 100'

Run back loop

6- Tire Flips 200lb. Tire

20- Ring Rows

20- Dips

Fri. 3-12-2010 WOD

Core Lift: Cleans


5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR

WOD: 3-5 Rounds
Rope Sled Pull

Box Jump x 10

KB Push Press x 10 each arm

19 yr. old Clean N Jerks 447 lbs. for World Record

This was an important meet for Caleb and Jon, as neither had yet qualified, and both needed to make PR lifts to qualify.

Jon need to both beat Big Phil from ECG’s total of 323 from American Open, and beat anything Big Phil did at this meet to get on the team. We opened at 141 in the snatch, for a stupid miss, the strength was there, but the bar was not in the right place. Jon made the lift on his 2nd attempt, then missed 146 on his third about the same way he missed his opener, not great snatches but luckily Phil also only made his opening weight of 145. If he had had a good day snatching, his lead would likely have been out of reach.

We new we had to total at least 324 going into the clean and jerk, and this meant a 183kg clean and jerk, 6kg over anything Jon had made in competition before. We also knew that if Phil ended up totalling over 323, our number would go up. We opened at 175, Phil ended at 179 for a 324 total, one more than he had made at the AO. This meant that we needed 184, we called for it and Jon went out and made it, 7kg more than he had ever made in competition, and 4kg more than he had ever made in training. What a day.

Caleb needed to make a 356 total to beat Zack Schluender for the second superheavy spot. Before the competiton, we had pretty much decided to open the snatches at 153, take 158 as a second attempt, then 161 as a third, as long as nothing major was wrong. I had also decided to take whatever he needed to make 356 as his second attempt on the clean and jerk, that would be 203 if he only made 153 snatch, 198 if he made 158 on snatch, and 195 if he made the 161… and to open with something around 10kg less than what he would need to qualify.

Well the warmups were great, with Caleb looking stronger than ever. 153 was a joke, 158 was even better, and 161 looked like a great pull with a great lockout, till it rolled behind him about 2 seconds after he locked it out. Very disapointing as Caleb had snatched 160 in training but has yet to break through that mark in competition.

In the clean and jerk, he finished warming up with 180, opened with an easy 190, then took 198 to make the Pan Am team. It was an easy success, the jerk was particularly impressive. I think Caleb drove the bar better than I have ever seen him before. We decided to try 203 for a new Junior American Record for his new third attempt. I knew he could do it but was worried about him having the same level of confidence. I shouldnt have worried, Caleb blew the weight away with one of the most awesome clean and jerks I have ever seen.

This was a great day and means Cal Strength has 3 men on the mens Pan Am team, since Donny had already qualified and didnt need to come to this meet. I couldnt have been more happy with the positive attitude and effort level of the lifters. I would also like to thank Rob Earwicker, who helped us out a ton in the warmup room by counting attempts and helping with the coaching. Thanks a lot Rob!

Glenn

Thrs. 3-11-2010 WOD

WOD: Timed


1-Lap Around Bldg.

20-KTE’s or 3 Inverted Ring Pulls

Row 100m.



2-Laps Around Bldg.


20-KTE’s or 3 Inverted Ring Pulls


Row 200 m.



3-Laps Around Bldg.

20-KTE’s or 20-KTE’s 3 Inverted Ring Pulls

Row 300m.



1 mi. Run


20-KTE’s or 3 Inverted Ring Pulls


Row 400 m.

Wed. 3-10-2010 WOD

Core Lift: Push Press

5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR



WOD: 3 Rounds

(Modify to Fitness Level)

21 x Thrusters –(Men 65-95, Women 45-65)

21 x Burpees

21 x Ring Dips

Tues. 3-9-2010 WOD

Warm Up:


POSE Drills

Lat. Lunge Stretch

Leg/Hip/Calf/ Stretches


WOD: 2 Rounds best time

1000m. Row

1 mi. Run

EAYC Needs You!

EAYC Equipment & Competition Fund Raiser

Here is your chance to help support our local Lee County Youth. EA Youth Club needs your help and donations to purchase new equipment and cover competition costs for our EA Youth Club training program.

Here is a short list of some of the new equipment to be purchased:

1. (2)-Yoke Carry
2. (2)- Farmers Carry Handles
3. (2)- Log Press
4. (6)- Over Speed Bands
5. (10)- Heavy Resistance Bands
6. (1)- 50' Rope
7. (1)- Prowler Sled
8. Funds to Support Various CrossFit Youth Competitons

Please click the link below to help support our EA Youth Club.

Sponsor a Youth, Change a Life!
EA Youth Club Equipment Fund Raiser

Mon. 3-8-2010 WOD

Core Lift: Front Squat
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR



WOD: 4 Rounds

Pull Ups x 10

KB Swings (Men 50 lbs+, Women 30 lbs+) x 10

Pull Ups x 10

KB Cleans (Men 35 lbs+, Women 20 lbs+) x 10 each arm

BIG D 315 lb. Push Press PR

BIG D 315 lb. Push Press PR

Sat. 3-6-2010 Boot Camp

BOOT CAMP

• 20 KB Thrusters (M-40-60 / W-20-30) /Run 400m

• 20 KB Swings (M-40-60 / W-20-30) /Run 400m

• 20 KB Overhead Squats ( M-40-60 / W-20-30) /Run 400m

• 20 Burpees /Run 400m

• 20 Pullups (Chest to Bar) /Run 400m

• 20 KB Cleans (M-40-60 / W-20-30) /Run 400m

Fri. 3-5-2010 WOD

Core Lift: Conventional Deadlift

5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR

WOD: 3 Rounds best time

10-BB SDLHP

10- each arm KB MMA Rows

10-BB SDLHP

10-Ring Rows

Carl 530 New Deadlift PR (10 lb increase)

Patric 325 1st Deadlift PR

Ameer 290 New Deadlift PR (45 lb increase)

Arthur 425 New Deadlift PR (20lb Increase)

EA Youth New PR Deadlifts:

Lalo 250 New Deadlift PR

Macho 210 1st Deadlift PR

Fabian 345 New Deadlift PR (55 lb Increase)

Kevin 245 New Deadlift PR (75 lb. increase)

Thrs. 3-4-2010 WOD

5K Race Day Record New PR

Wed. 3-3-2010 WOD

Core Lift: Bench Press

5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR

WOD: Elizabeth (21, 15, 9) Best Time

(Modify to Fitness Level)

Cleans -135 lbs.

Ring Dips

Tues. 3-2-2010 WOD

Warm Up:


POSE Drills

Lat. Lunge Stretch

Leg/Hip/Calf/ Stretches

WOD: 2 Rounds best time

60 Sit-Ups

1-Lap Around Bldg.

60 KTE’s

Row 500 m.

60 Sec. Planks (Hands on MB)

2-Laps Around Bldg.

30 Each Side Seated MB Trunk Rotations

60 Jump Ropes or 30 Double Unders