Training

"Alcohol" by Dutch Lowy...Black Box FW...READ IT!

Oly Lifting
Snatch 1/1/1/1/1
Clean 1/1/1/1/1
Snatch 2+2 position pull 4/4/4/4/4

Metcon:
30max DU rest 30sec x10

Metcon:
2min row
2min Airdyne
-max calories

Note: no rest btwn metcons

Training

"Bumps Along The Way" By Dutch Lowy


Oly Training AM
Snatch 1/1/1/1/1/1/1 Hit 230# for all 7 reps
SC & J 1/1/1/1/1 Hit 270, shoulder was hurting, so I dropped to only doing 315lb squat cleans with no jerk.
Max Double in front Squat x1 Hit 345x2..legs were toast

Note: Worked up to a max double in front squat.

PM Training:
Trap Bar DL 3x20 @315# unbroken sets

Kats Max Front Squat @195lbs.....a 20lb pr!

Great job Kat on your 20lb pr on Front Squat @195lb.....You had more in ya!

Front Squat Max

Front Squat Max

"Today is our second ever online competition with PDX Weightlifting in Protland Oregon. Last time we did Cleans and came out as losers (someone has to lose right?) but this time, i am confident we can out squat them! We are going to do the scoring a bit different so things should come out a bit more even but everyone is invited (and required if you show up) to compete. We are not only a family but a team and we gotta compete together!!

Luckily if you can’t make it in the afternoon we have our morning weightlifting program starting today as well. It is the first of its kind in the area and should be loads of fun! I know someone out there is crazy enough to get up early to throw around some weights right?" Dutch

Click the "Black Box FW max front Squat" Link below, to find out more about what Black Box is

Workout:

Max Front Squat (on video)

Followed by;

5 rounds 

6 thrusters

12 box jumps

30 jump n jacks

Training

"OPT"
A. Power Clean - 2-3 x 4; rest 3 min

B. Hang Power Clean x 1/Jerk x 1 on the minute for 6 min; 90% effort

High Hang Power Snatch - take up to tough single; rest as needed

 Hang Power Snatch TnG reps x 10 for speed/efficiency; rest 90 sec x3

3 rds for time @ 90%:

10 R arm KB snatch - 1.5 pd/1pd
10 L arm KB snatch - 1.5 pd/1pd
15 toes to bar

UFC Expo CrossFit Throwdown Training Day#1

                              Dutch and The Crew over at Black Box FW

This is the clip from the Lifeasrx Tour Competition. Me performing Max Snatch in 5min..great video from SICFIT!
Watch more video of Life As RX Tour - Dallas on sicfit.com
Oly Lifting
Block snatch (knee) - heavy 3, 95% x 3, 90% x 3
Snatch pull on riser - heavy 4, 95% x 4, 90% x 4
Halting snatch deadlift (hip) - heavy 3, 95% x 3, 90% x 3

"Will"
for time:

30 man makers - 35/25#/h

rest 5 min

for time:

50 Double Unders, 10 burpees, 40 Double Unders, 10 burpees, 30 Double Unders, 10 burpees, 20 Double Unders, 10 burpees, 10 Double Unders, 10 burpees

rest 5 min

for time:

50 KBS - 2pd/1.5 pd

Row 350 m

rest 5 min

for time:

Max Cals - AirDyne - 3:30

I want to thank Adam and Mark for coming out to The Lifeasrx Competition and cheering for Kat and I, You guys really kept us going!

Kat/Me/Mark/Adam