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Monday, 9-9-2013

8
Sep

Monday, 9-9-2013

HAPPY BIRTHDAY TO IVETA!!!!  AND ALSO HAPPY BELATED BIRTHDAY (YESTERDAY) TO B-RAD!!!  Hope you guys have a great one
 
WEEK 3 OF SMOLOV BACK SQUAT MICROCYCLE
1×3 65%
1×3 75%
1×3 85%
4×3 95%
 
For time:
21-18-15-12-9-6-3
Sumo Deadlift High-Pull 75/55
Shoulders to Overhead  75/55
 
Bootcamp class at 9:30am & 6:30pm!
 
Olympic Lifting
Power Snatch – 60%x4, 65%x4, 70% x 4 x 3 (% of full)
Power Clean + Jerk – 60% x (4+1), 65% x (4+1), 70% x (4+1) x 3 (% of full)
Front Squat + Jerk – 70% x (2+2), 80% x (2+2) x 4
Front Squat – 85% x 3 x 4
Press – 4 x 4
 
 
A couple Alpine extra-curricular activities from the weekend:
SOFTBALL – Black team was tied 6-6 after the 3rd inning but the game got away from them in the 4th & 5th and they couldn’t pull it out.  Keep your heads up guys you are improving each week!!!  Green team pulled out a win 13-6. NEXT SUNDAY both teams play each other!  It will be an Alpine Showdown and will be a fun event to attend if you can make it.  We will plan to have a post-game dinner and drinks somewhere after the game as a Team.  Game time Sunday, 5:00pm at Lutz Field.  Dinner location TBD after game.
 
ALPINE CROSSFIT FANTASY FOOTBALL just kicked off this weekend.  Best part about this league is that there is a loser WOD each week for the weekly head-to-head losing teams and also the last place team in the regular season will do 150 burpees for time!!
This week’s loser WOD – 1000m Row for time
 
B-RAD. The young and vibrant birthday boy.
Iveta.  The Back Squatting machine on Lily’s “ugly prom dress” Bachelorette Party night
 

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