OL Fri

I met James "OPT" Fitzgerald today at the gym. CrossFit OG and 2007 CrossFit Games Champion. One of the best coaches out there, DCF programming is based on his methodology in addition to the programming our head coach has used to qualify athletes for the CrossFit games. This guy knows his stuff. And he was so mf-ing nice. He's hosting a cert this weekend at our gym which runs $1,300-1500, I told him I couldn't make it and he said to hang out for a little bit if I was around during the weekend, "just say James said it was ok." WTF? That would NEVER happen at a CrossFit cert. Dudes the man.

BBG Compare 1&2 to 130809. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed. 60kg (132lb) - 2 from hang (top of kn) + 1 from floor Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed. 80kg (176lb) - 2 from hang (top of kn) + 1 from floor, more taxing than expected Strength 1) HBBS: 2X5@65%, 3X5@70% - rest exactly 90 seconds. Completed off 300lb 2a) Front Squat: 4X5@60% – rest 60 sec. Completed off 280lb 2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up - hands 12″ apart) – heaviest possible, rest 60 sec. Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work). 115lb-125(PR)-135(PR)-145(PR) 3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec. 31lb-36(PR)-38.5(PR) 3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO 10lb-15(PR tie)-15