ANNOUNCEMENTS

CFSD Powerlifting Meet - Registration is officially closed, unofficially TALK TO ME ASAP (aush@crossfitsandiego.com)!! And I may be able to convince Eric to let you join, there are still spots, ESPECIALLY for ladies.

And again if you cannot compete, we still need your help, please let Sal know if you are available, even if for only part of the day. sal@crossfitsandiego.com

Westside 4 Athletes Seminar - Great news, we are able to offer the Westside 4 Athletes Seminar @ $350!  $375 for non-members.  This is absolutely a steal in my opinion.  Register here.  Remember this is a TWO-DAY seminar.  In addition to this already being a great price for the amount of info and hands on training received.  Coach Scarpulla has also offered to critique and/or help design workout programs for anyone planning on attending the seminar.  Distance Coaching of this caliber is worth half the admission price alone if taken advantage of.  I’ve done about all I can to make this as sweet a deal as possible.  The rest is up to you and your priorities.

COACH’S NUGGET

Q: What do you think about the use of grip enhancing tools ie chalk, straps…?

A: Grip enhancing tools are meant to allow you to lift weight that you otherwise wouldn’t have the grip strength to lift.  Is that cheating, maybe, in an alternate reality where the Nazi’s won WWII.  Thankfully, for many reasons, we don’t live in that reality.  Use these tools!

BUT!!

Read that first sentence again, “…lift weight that you OTHERWISE wouldn’t have the grip strength to lift”.  This means this only comes into play when the weights get heavy.  Really heavy, like true 5RM or heavier heavy for a rule of thumb.  Just like most wise coaches will tell you to keep a standard grip and only switch to an alternating grip when it gets heavy.  Same with straps and even chalk or any other tool, save them for the really heavy stuff.  No need to chalk up while you’re warming up.

 “The reason for generally not using chalk until my top weights is because

            I think it builds better grip strength.”

                        -Andy Bolton, 1008# Deadlifter.

Works for Andy Bolton…works for me.

TODAY’S WODS

Level I

Skill: Turkish Get-Up, work technique first, if you get it with a light KB or DB, start working up to heavier KB’s and DB’s, how heavy can you go?  How about a med-ball or barbell? -Spend 20mins on this

AMRAP in 20 mins

20 Push-Ups
20 Squats
20 Ring Rows
20 Walking Lunges
Run 400m

Level II

Deadlift 3 x 3 @ 85%

For time
Row 500
20 Snatches 115/85
50 Burpees

Level III

DeadLift 2 x 5 @ 80% (not touch and go)

Weighted Box Jumps 3 x 10

4 Rounds for time

2 Rope Climbs
Run 100 (turn left out the door and go to the corner and back)
5 Front Squats 185/115

SDPD

Warm-up: 400 Meter Run

5×15 Second Ring Plank Holds
3x 5  Dip Progression

For Time:
30 Pull-ups
10 Burpee Wall Balls
30 Ab-Mat Situps
10 Burpee Wall Balls
30 Double Unders
10 Burpee Wall Balls

WOMEN

Establish 1 RM Power Clean

5×3 Weighted Negative Pull-ups

For Time: 4 Rounds
Run 200
Row 500