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Tuesday, 2-16-2016

15
Feb

Tuesday, 2-16-2016

*Attn Members* I have an important announcement to make to our community:
 
On Friday I was informed that Dylan wished to leave Alpine to further pursue his weightlifting and join an established team out of state.  I understand if you are bummed, upset, and/or surprised as I was too as he only gave a few hours of notice. As always I am happy to answer any questions or concerns you have and will be transparent with any issue at ACF.  I have no doubts that Dylan will become a National level athlete as well as a coach and we wish him the best in his journey.
 
For our lifters, I want to address the elephant in the room – what now for our weightlifting program???  It is important to first note that only 28% of ACF’s near 6-year existence has included a weightlifting program yet we have never had a shortage of PR’s or seasoned lifters.  Our regular CrossFit classes have always provided sound, safe, and effective barbell coaching while our coaches enjoy teaching them as well.  I am a rare CF Affliate owner who absolutely loves the sport (of weightlifting) and has taken three chances on developing a program at ACF.  Unfortunately, each occurrence has ended in heartbreak for a handful of members and for myself.  I plan to continue the 9-hours of daily Open Gym for lifting, a dream set-up of weightlifting equipment, as well as hosting affordable and professional weightlifting seminars (See this Sunday’s HERE) for our athletes – none of these will change – however, at this point, I currently am not planning to hire another weightlifting specific coach. If this changes your commitment to ACF, then I will understand and you are welcome to reach out to me.
 
Moving forward, we have very exciting things coming up like ACF ski day #2 this Saturday at Keystone, Sunday’s weightlifting seminar with Colorado champion Stephen Butcher, and the CROSSFIT OPEN starts next week!! Holler.  That is all for now and thank you for your support of ACF =)
 
RZ
 
And the WOD continues….
 

 
 
 Workout of the Day
Back Squat  3×3 at 85%
*Same weight for all sets.
 
 
then, another day of a beautful barbell/burpee combination.  I’m calling it for 2016 that this is the Open Workout (13.1) that they chose to re-test this year…
 
 
CrossFit Games Open 13.1 – last performed on http://alpinecrossfit.com/friday-2-20-2015/ see the athlete video and standards here: http://games.crossfit.com/workouts/the-open/2013
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees (standard burpee today no 6″ touch)
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)
 
 
*This is vague but the first set of 30 should be very very light, the second set of 30 heavier, and the third should be the heaviest at ~80% or more of your 1RM Power Snatch and you should get into at least a few reps at this third level.Post your scores to the Whiteboard.

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