Are you interested in having an “Open Gym” Olympic Lifting session?
We have had a few members express interest in having a lifting session like we used to have when the Weightlifting group was working out of our gym. If we gain enough interest, this is what the session will look like:
- The session will be a 60 – 120 minute session (depending on Coach availability).
- There will not be any formal coaching or class structure!
- This does not count as one of your regular classes in your membership package.
- This class will be by donation, much like the HP program held on the weekend. The donations will go to buying equipment for the gym that YOU want.
- Coaches and experienced members may give you feedback in the session to better your technique.
- Please attend if you have the basic skills developed.
We will post the times on the main page of the website as well as the Google calendar at least 2 days before the session.
Please post to the comments if this is something that you would find beneficial!
Today’s Workout
Buy-in: 3 rounds of: 8 walking lunges, 8 dowel dislocates, 8 ring rows
WOD: “Happy Barfday”
In celebration of Brigit’s birthday, here’s a fun little wod. Hint – the wall walks get hard pretty fast 😉
2 rounds for time of:
- 500m row
- 8 wall walks (
- 21 kettlebell swings (35/55)
- 400m run
Zone 3 – scale kettlebell weight as needed, 4 wall walks
Zone 2 – row 300, run 200, 8 inchworms per round sub for wall walks
Zone 1 – scale as needed
GP – scale up the KB to 55/70
Cash-Out: Pistol practice: 20 – 30 reps, scaled as needed
Yes yes yes yes yes to the lifting group pretty please.
what’s a wall walk?
I’m in.. only if Scoots where’s that outfit:)
Michelle, don’t even start 😉
A wall walk is:
http://www.sicfit.com/coverage/236495-Gymnastics/video/418657-Wall-Walking-Suckas-America-River-CrossFit
Walk up until your chest/stomach touch the wall (or a little less vertical if your balance isn’t very good)
Coaches: Draw a line 1 foot out from the bottom of the wall for people to touch their hands to for the “finish” position – this will be a bit easier than the full wall walk (chest touching wall) and will help avoid bail outs!
Turts
i’d also be interested in some lifting sessions 🙂
thumbs up to lifting seshes
just want I needed, another movement where the advantage goes to the vertically challenged.
looking forward to it!
P.S.
I’m with Michelle on the lifting sessions.
Update of Our team:
So far we have 8 males and 7 females signed up. Check if your name is below, if it is not then please message me to add you to the team.
Cam Birtwell
Lucas Parker
Sean Bruce
Michael McCabe
Jeremy Bomhof
Craig Rice
Adam Giles
Warren Reeves
Lindsay McCardle
Sarah Warder
Charly T
Deanna Whiteley
Tara Hailstone
France Legault
Krista Kitson
The male division is severely lacking in “NESS” factor!!! I think I know who the culprit is…
thank you everyone for the amazing bd-for coming, for saying nice things, for giving me goodies! i had a great time last night, so happy to spend it with my cf family! love you all!
I’m for sure in for the lifting 🙂 love it! can’t wait to start the sessions up!
I would definitely be up for lifting classes!
I’m in. Sounds like fun!