Double Happy

Huge thanks to everyone for coming out to the Camas Open Olympic Weightlifting Meet. Along with our friends from Crossfit Fort Vancouver, Laura and Joel did a spectacular job representing on the platform. We can't express our appreciation enough for all the hard work by the Camas Weightlifting Club. Mark, Will, Bridget, Odin, and the whole team created a first class venue. We learned so much more about the sport and had a great time.

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Oly

"Talent finds its happiness in execution"--Goethe

Joel, above, practices for his first weightlifting meet.

Training

I.

DROM

II.

Pullups 3 x 8

III.

3(40/20)per:

Zercher Squats

Bradford Press

Row

Cossacks

Supermans

Back Ext.

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Sisu

"Intrinsic to Finland and its people, sisu is a form of stoic courage and unwavering perseverance in the face of long odds and hard challenges. It’s the kind of thing that allows a person to quietly set their will to complete just one more rep before setting down the barbell."--Sisu, Mikko Sallo, World's Fittest Man

Watch this to hear, again, just how vital proper hydration is to your health and performance. You should be drinking half your bodyweight in ounces each day minimum. If you aren't already, try it and feel the difference.

Training:

I.

Joint Mobility/DROM

Snatch Assistance Drills

II.

Press 5 x 3

Handstand Practice

III.

30 sec. on/off x 4 rds of each:

DB Plank Rows

Kettlebell Swings

Pushups

Front Squats -focus on acceleration

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Go Saints!

Taking advantage of the great weather by experimenting with the Litvinov Conversion. A big thanks to Bennett for the sled and Kent for being the lab rat.

Is training the 'abs' a waste of time?

Training:

I.

Joint Mobility/DROM

2min.(15/15) Air Squats/Planks

II.

Depth Jumps

III.

Front Squat - work up to a heavy single

IV.

Litvinov Workout:

3 rounds of:

8 Front Squats, rack or dump and immediately sprint away dragging sled x 40 yds.

rest ~3min. between sets

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1RMs

"Strength is the ability to break a chocolate bar into four pieces...and then eat only one(or none) of those pieces" -- Judith Viorst

Gluten: What you don't know might kill you

17 Reasons You're NOT Losing Weight

Training:

I.

Joint Mobility/Dynamic Range of Motion

Agility Ladder

II.

Front Squat 5-3-1

III.

1 Attempt to break the C2 500m Row World Record

Women's WR time = 1:26

Men's WR time = 1:13

Karen set the bar rowing 370m in the WR timelimit while Ben pulled 413m for the guys! Strong efforts from everyone on a short but brutal experience.

IV.

AMRAP x 3 min. on/2 off x 3-4 cycles of:

Pullups

Pushups

Situps

Back Extensions

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