Friday 130118 Split it Up

I thought it would be interesting for you to know the assigned reading this coming week for the CFM Intern Program.  We typically assign 2 articles each week- one tends to be a movement/mechanics/coaching oriented article and the other is more of a philosophical thought piece.  Since you all know and understand the importance of executing a sound squat- none of you would be surprised to know that this week’s mechanics article is all about the squat.  You can read it by clicking here.  The other article, happens to also be from the CrossFit Journal and is entitled, Virtuosity.  I referenced this article a few days ago in a blog post- and thought you’d find it relevant- particularly because it addresses the importance of getting the basics.

Read the articles, chat with the interns, give them your thoughts… one of the most valuable parts of their experience as interns (though I like the term apprentices better) is interacting with all of you.  Learning about your experiences both in and out of CrossFit.  I encourage you to get to know them… I have also encouraged them to do the same.

Work hard, like Tom
*Yoga at 8:30am on Saturday morning, TEAM wod follows at 10am*


Friday’s WOD: classes at 7, 9, 10am and again at 3 and 5pm.
Split jerk
3-3-3-3-3
5 sets for volume, maintain weight across all 5 sets, using squat rack
Aim for 85% of 1rm
-then-
For time:
DB squat clean, 20 reps 45/30# (start clean with DB handle just below the knee)
R/L split jerk, 5 reps (same weight as squat clean, divide R/L as evenly as possible, alternate as desired)
DB squat clean, 15 reps
R/L split jerk, 10 reps
DB squat clean, 10 reps
R/L split jerk, 15 reps
DB squat clean, 5 reps
R/L split jerk, 20 reps
Post time and scaling to journal/chalkboard.