A HUGE THANK YOU to everyone who helped, competed, or came to watch the 2nd Annual CFSD Powerlifting Competition. A very special thank you to the Harvard Grizzly (Eric) for taking the time out of his summer to help us organize and coordinate the event.
Many folks came up to me afterwards and said they had a great time both lifters and spectators.
To all volunteers, we aren’t big time enough to give away t-shirts yet. But if you helped out you do get a t-shirt at cost (with shipping and taxes) $14/shirt. If you want one just let me know so I can ring it up. There’s a few left.
Westside 4 Athletes -Don’t forget Coach Scarpulla is coming to town for a 2-day seminar that will no doubt take you to the next level in your training. Cost is $350 for members, do NOT miss out on this, ESPECIALLY if you plan on competing in Crossfit competitions.
Level I (Testing Continues)
After a thorough warm-up:
Pull-Up test (requirement in 45 secs complete Men-30/Women-12)
Push-Up test (requirement in 60 secs complete Men-65/Women-30)
Complete 15 unbroken Thrusters (95/65#)
Complete 40 unbroken Wall Ball (20/15)
Row 1k (requirement M-3:25/W-4:00)
15 Minutes to establish 5 RM Deadlift
Box Jump 24/20
Toes to bar
Box Snatch 5 x 3 (focus on opening the hips and Pulling under the bar. Stay light)
SOTS Press 3 x 3 you pick the weights
Pendlay Rows 5 x 5
3 Trips walking Lunge (men 25kg women 20kg)
Toes to bar