Group 1 and Group 2

“I will not forget.  I will not forgive.”
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You’ll notice that some training sessions for the Competitor’s Programming Template will have “Group 1″ and “Group 2″ sections listed.  This just means that, depending on your Group, you will perform a slightly different version of the work to allow for proper progression.

Group 1 athletes will be categorized as follows:

• Working towards being able to perform the following movements without scaling: Muscle-up, Handstand Push-ups, Chest-to-Bar Pull-ups, Pistols, Double-unders
• Unable to perform the following movements correctly and efficiently due to postural deficiencies/mobility issues:  Overhead Squat, Pistols, Handstands
• Less than 6 months of total training experience at a CrossFit Affiliate

Group 2 athletes will be categorized as follows:

• Currently has the working strength (or strength potential) to complete all bodyweight movements without scaling
• Can string 20+ Double-unders together consistently
• Don’t have any major postural deficiencies or glaring mobility issues which hinders safe positioning in loaded movements
• Has been actively coached for more than 6 months at a CrossFit Affiliate (in addition to the above)

If you have questions as to which “Group” you belong to, ask in the Comments section or on the Facebook page.  Also, please remember to check the Facebook page throughout the day to see what hours you can come in and perform the “extra work”.

• There is a rumor…a local CrossFit competition will be going down on November 3rd.  Also, I just caught wind of another possible competition in December.  Stay tuned for details!
• There will be ANOTHER Competitor’s Meeting tomorrow night (Wednesday) at 8pm for those of you who didn’t make it on Sunday.
• Starting Sept. 17th (next Monday), the morning schedule will bump 30 minutes earlier!  7am CrossFit and 8am Prep Course!

9/11/2012:
Barbell Work
Group 1
6×1 of the following snatch complex:
1 hang muscle snatch, 1 hang power snatch, 1 overhead squat to parallel (or the depth where you start to lose good position)
Group 2:
6×1 of the following snatch complex:
1 snatch high-pull, 1 power snatch, 1 hang power snatch
For both Groups:
*use a load that is equal to or less than 65% of your 1RM
*the weight should be light enough as to not distract the athlete from hitting perfect positions and to work on their speed in the second/third pull

CrossFit Class
5 rounds for time:
10 burpees
10 kb swings – 1.5pd/1pd

Gymnastics Development
none

Mobility
suggestion:  spend 10-15 minutes working your hamstrings today

Power Hour Movements:
board press
ring dips
pull-ups