6 rounds, each for max effort.
Sprint Prowler 20 meters
12 Burpees
Rest however long it takes the rest of your class to go through a round.
You will place blue bumpers/yellow bumpers on the prowler and push from the front handles, 3 sprints from the top handle and 3 from the bottom handle.
Good Luck.
___________________________________
I am super excited to announce an addition to the Strength Development Inc. programming. Beginning with the upcoming August 24th through October 14th session at 3:30 only (trial basis only), I will be changing the program from barbell strength to Olympic weightlifting.
This coincides perfectly with an upcoming event that is kind of a dream come true for me. CrossFit Inc. and USA Weightlifting have announced a partnership to host an inaugural event combining both disciplines into a single competition.
This looks like a promising and bright future for both sports/disciplines. I have a huge place in my heart for the Olympic lifts (just below CrossFit) and now that there is an opportunity to compete in both within one event, I am pumped.
This event will take place on October 1-3 in Colorado Springs, CO and will consist of competition in both the Snatch and Clean & Jerk with the addition of a third event, a met-con. The WOD is 10 minutes of 6 squat cleans (55kg/30kg), 12 Pull ups, and 24 Double Unders.
Since this event is sanctioned by USA Weightlifting, there will be weight classes. In United States weightlifting, there are 8 weight classes for males and 7 for females.
The weight classes are:
Male: 56kg (123), 62kg (137), 69kg (152), 77kg (170), 85kg (187), 94kg (207), 105kg (231), and 105kg+
Female: 48kg (106), 53kg (117), 58kg (128), 63kg (139), 69kg (152), 75kg (165), and 75kg+
This is a step in the right direction for USA Weightlifting as the United States has the best athletes in the world but most do not compete in weightlifting because of our money sports. On the other hand, CrossFit has found and somewhat produced some freakishly good athletes and they have become enamored with the sport of weightlifting. Because of this, USA weightlifting is making the effort to open their doors to a new type of athlete and because of this it is a win-win situation for both parties.
It can be argued that there is renewed interest in the dying sport of weightlifting within this country because of CrossFit. We as crossfitters need to jump on this wagon and embrace it fully. If crossfitters come out in droves, it will only be the beginning of what the future may hold. I hope, more and more competitions like this. Very traditional with a touch of bad boy. I don't want it to become too much weightlifting or too much CrossFit. I think what they have for this competition is perfect: the classic lifts combined with a single met-con that can be changed from event to event. The only change I would have made is to keep the met-con a secret until the day of the event as now people can practice the met-con and nothing else in order to get good at it.
No problem though, I will never do that. Nevertheless, this is a great opportunity and I am jumping on it. You will see me compete in this event and I am looking for others who will come with. Are you up to the challenge? This will be amazing.
As I said, the training for this event will take place during the originally intended barbell strength session that is slated for August 24th through October 14th. That gives us about 5 weeks to train intensively for this event. During this time, I will explain the rules of competing, how weightlifting events are run, and all the small things you need to know.
You don't necessarily have to enter the competition in order to take the class but I would prefer only those that are interested in going to Colorado Springs for a ROAD TRIP. This is an opportunity like no other. As a bonus, I will only be charging $50 for this class but as I mentioned previously, I am looking for those that want to compete on October 1st or at the very least, want to really learn the Olympic lifts. If this is the case, you will not be turned away.
I am not shunning anyone from taking this class but I do want dedication and effort, in and outside of class. If you can provide this, I will teach you all you need to know about the lifts and how to perform them. You will love it.
Are you in?
Read the press release on the USA Weightlifting website.......
This coincides perfectly with an upcoming event that is kind of a dream come true for me. CrossFit Inc. and USA Weightlifting have announced a partnership to host an inaugural event combining both disciplines into a single competition.
This looks like a promising and bright future for both sports/disciplines. I have a huge place in my heart for the Olympic lifts (just below CrossFit) and now that there is an opportunity to compete in both within one event, I am pumped.
This event will take place on October 1-3 in Colorado Springs, CO and will consist of competition in both the Snatch and Clean & Jerk with the addition of a third event, a met-con. The WOD is 10 minutes of 6 squat cleans (55kg/30kg), 12 Pull ups, and 24 Double Unders.
Since this event is sanctioned by USA Weightlifting, there will be weight classes. In United States weightlifting, there are 8 weight classes for males and 7 for females.
The weight classes are:
Male: 56kg (123), 62kg (137), 69kg (152), 77kg (170), 85kg (187), 94kg (207), 105kg (231), and 105kg+
Female: 48kg (106), 53kg (117), 58kg (128), 63kg (139), 69kg (152), 75kg (165), and 75kg+
This is a step in the right direction for USA Weightlifting as the United States has the best athletes in the world but most do not compete in weightlifting because of our money sports. On the other hand, CrossFit has found and somewhat produced some freakishly good athletes and they have become enamored with the sport of weightlifting. Because of this, USA weightlifting is making the effort to open their doors to a new type of athlete and because of this it is a win-win situation for both parties.
It can be argued that there is renewed interest in the dying sport of weightlifting within this country because of CrossFit. We as crossfitters need to jump on this wagon and embrace it fully. If crossfitters come out in droves, it will only be the beginning of what the future may hold. I hope, more and more competitions like this. Very traditional with a touch of bad boy. I don't want it to become too much weightlifting or too much CrossFit. I think what they have for this competition is perfect: the classic lifts combined with a single met-con that can be changed from event to event. The only change I would have made is to keep the met-con a secret until the day of the event as now people can practice the met-con and nothing else in order to get good at it.
No problem though, I will never do that. Nevertheless, this is a great opportunity and I am jumping on it. You will see me compete in this event and I am looking for others who will come with. Are you up to the challenge? This will be amazing.
As I said, the training for this event will take place during the originally intended barbell strength session that is slated for August 24th through October 14th. That gives us about 5 weeks to train intensively for this event. During this time, I will explain the rules of competing, how weightlifting events are run, and all the small things you need to know.
You don't necessarily have to enter the competition in order to take the class but I would prefer only those that are interested in going to Colorado Springs for a ROAD TRIP. This is an opportunity like no other. As a bonus, I will only be charging $50 for this class but as I mentioned previously, I am looking for those that want to compete on October 1st or at the very least, want to really learn the Olympic lifts. If this is the case, you will not be turned away.
I am not shunning anyone from taking this class but I do want dedication and effort, in and outside of class. If you can provide this, I will teach you all you need to know about the lifts and how to perform them. You will love it.
Are you in?
Read the press release on the USA Weightlifting website.......
3 comments:
I'm in!! Sign me up!!
Ricky,
This is a great addition to CFO! I'm not sure I can make the 3:30 class due to work, but I'm hoping it is a big hit so I can sign up at another time. I'd like to gain the skills/strength required to compete in the Cross Fit/USA Weightlifting Event.
-Jake
Would have considered it :( but I work until 4:30 every day.
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