Therapy Thursday – CFS

Aug 17th, 2017

Category: CrossFit

Therapy Thursday – CFS

Dan


Dr. Fernandez Here THIS Saturday & Now Accepting Appointments through October!

Dr. Fernandez will be back this Saturday to offer his top-notch chiropractic services. If you’ve been meaning to see someone or have some work done, look no further! Dr. Fernandez will be here every other Saturday from now through the end of October and he is now accepting appointments for all available dates! To see available appointments & rates, and to schedule your appointment, click HERE.

Save the Date: In-House Oly Meet Saturday August 26th!
It’s time to throw some weights around with your friends at the 2017 In-House Oly Meet!

While this is not an official USAW-sanctioned event, this meet is a great opportunity for you to test yourself in a new way. This is perfect for first-timers or those who are looking for some practice on the platform before taking on an official meet.

Unlike many CrossFit competitions where the events are unknown, an oly meet will always be the same: 3 attempts at a max snatch and 3 attempts at a max clean and jerk. We’ll be following IWF standards for the competition, so that means no “ugly” lifts”: no press outs, no dropping to a knee, etc.

Unlike most oly meets, you won’t compete in a weight class, though you will still have to weigh in. Your totals (best snatch + best clean & jerk) will be scored according to the Sinclair Coefficient – a method used in the weightlifting world to equalize totals across weight classes. Essentially, it removes the advantage for larger lifters over the little guys. You’ll all compete on an equal playing field and the best Sinclair Total wins! Get those singlets ready!

As an added bonus, we’ll be adding a layer of team competition to the event as well. All participants will be divided as fairly as possible into two teams: Team Dan vs. Team Yosh. Your best lifts will help your team… and word on the street is that Dan and Yosh will be lifting themselves!

Please click HERE to sign up. We hope to see many of you here for some friendly competition. If you need some extra prep, just a reminder that Oly class happens every Wednesday night at 7pm and Saturday afternoon at 11am. Join us!

What: In-House Oly Meet
When: Saturday August 26th @ 12pm
Where: Southie Orange
Who: YOU!

Warm-up
Partner Up
2 Rounds
P1: 250m Row
P2: Squat Therapy

Squat Therapy Video:

Accessory
3×10 Challenging Ring Rows
3×10 Banded front squats with light weight (resistance band slightly above the knees

Strength
Squat Clean
3-3-3-3-3

WOD (15 min cap)
1000m Row
30 Squat Clean Thrusters (115,75)
1000m Row

Level 2- 95,55
Level 1- 75,35

DISCUSSION 4 Comments

  1. Jason Barrow 08/18/2017 at 12:46 am

    Strength: 205×3 (everything touch n go)
    WOD: 13:22 Rx

  2. Brian Campbell 08/17/2017 at 9:07 pm

    Cleans: 255
    Wod: 11:25 Rx

  3. JT 08/17/2017 at 2:44 pm

    Strength: 205# x3
    Wod: 13:18 RX

    Southie sidepiece: 5:31 Rx stopped twice burpees done

  4. Dan Palermo 08/17/2017 at 2:20 pm

    185
    13:48 RX.