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Friday, 9-13-2013

11
Sep

Friday, 9-13-2013

WEEKEND EVENTS:
 
GOOD LUCK to Heather, Foust & “Magic Mike” as they compete in this weekend’s Colorado Open at Front Range CrossFit.  If you have never been to a CrossFit event then THIS is the event that you should see!  The CO Open is the longest running CrossFit event in the CO area.  There will be lots of vendors, food, and quite the party so please join in on cheering these three athletes on!!  We will also have an Alpine tent set up at the event.  Check out their workouts and heat schedules HERE.
 
ALPINE CROSSFIT SUNDAY SOFTBALL is the showdown between Alpine Team BLACK vs Alpine Team GREEN.  The game starts at 5:00pm at Lutz Field.  Come cheer everyone on!  There will be trash talking – lots of it!! haha.  We will also get together after the game and go out to dinner which will be TBD right after the game.
 
SMOLOV Intense Microcycle – WEEK 4 DAY 2
1×3  70%
1×3  80%
4×3  95%
 
6min AMRAP
1 Wall Walk (nose to wall)
3 Deadlifts 135/95
1 Wall Walk
6 Deadlifts
1 Wall Walk
9 Deadlifts
1/12, 1/15, etc etc
 
Smolov (Smoh-Lahv);  Noun
Definition:
1) A curse word that Bar Bender Bonnie yells at her dog.
Haha but HERE is the breakdown of this program in its entirety.  Only two more workouts left of our Microcycle!
 
Olympic Lifting
Snatch – 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
Clean &;Jerk – 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
Front Squat – 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
Snatch Pull – 95% x 3 x 4
Press – 4 x 4
—Only 3 more Oly workouts left in this cycle then 1RM’s on Monday 9/23
 
Bootcamp 9:30am & 6:30pm today!!!
 
 
 2011 Colorado Open ACF Duders….oh, and Tom Ashby photo bomb of course!

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