Monday – 061013

(The top 3 men in Canada West battle out the 70 lb dumbbell snatches! From R-L, Tyson Takasaki, Lucas Parker, and Joey Lutz)

Welcome back everyone from a seemingly long weekend! Being at the Oval all weekend and watching the Regionals was very inspiring, both as an athlete and as a coach. I can’t say this enough but I am so proud to be your coach and so happy to have such amazing people be part of the Overdrive community! Having had so many visitors at our box, I heard the common compliment from everyone that we have a very good vibe and energy in our gym! Keep up the good work in making our communities one of the best!

Today’s WOD will take up the entire hour, so please arrive early to mobilize and warm up. We will not have a skills practice or a met-con but focus on achieving new PRs for these basic lifts!

WOD : “Crossfit Total”
Find 1 RM for the following:
1. Back Squat
2. Shoulder Press
3. Deadlift
*These must be completed in order, and each max lift must be approved by a coach. You have 3 attempts at your max once you arrive at that point. Refer to the Crossfit Total chart at the back of the box to see where you rank and where you would like to be.

Basecamp :
Tech : Single KB Shoulder Press
WOD : 5 rounds for time of
400 m run
10 Goblet Squats(20/12)
15 Sit-Ups
20 Single arm KB Shoulder Press(20/12)
*10 reps/arm