4 May 2015

4 May 2015


A case of the Mondays at Seven Valley CrossFit? NEVER!


Monday might just be our favorite day of the week here at 7VCF. We had to suffer through almost 48 horrible hours without seeing all of our awesome athletes! Lets get this week started off the right way with some BIG PRs! Thats right, all of you have been working hard for the last month perfecting your snatch technique and today is the day that we see if it all pays off. Who else is pumped?! I know that we are!


When you walk in through the door today, make sure that you have your game face on. We have been drilling technique and form for the last 4 weeks so we need to make sure that we don't throw all of that hard work out the window once the bar gets heavy. Have some CONFIDENCE! Some of you are a little averse to dropping under the bar but you all know your bodies and you know what you are capable of. Trust the system. 


You will have 15 minutes to establish a new 1RM Snatch. If you are unsure of how to attack this here is what I plan on doing:


Minutes 0-5: 3 moderately weighted warm up sets of 3 reps, increasing in weight each time. Nothing too heavy. You don't want to fatigue your body, just prep it for the awesomeness that's about to ensue. 

Rest for 1:30-2 minutes while loading your bar with 80% of your previous 1RM. 

Minutes 7-10: Hit that sh!t like a boss! Then, load up the bar with 90-95% of your previous 1RM. After you have rested for a minute, dominate this weight as well. 

Minutes 10-15: Depending on how your previous lifts felt, either go for your previous 1RM or attempt to establish a new one. I would not suggest taking more than 3 attempts during this time. Once you hit a PR you must bellow like a viking warrior and cause an enormous scene. People will cheer for you I promise. Getting cheered for is pretty damn awesome. 


Again, this is just a suggestion. If you are more comfortable with a different strategy then have at it. You guys are going to absolutely KILL it today! Lastly, don't forget that Bob Cat will be in the house to talk about Main Street Farms Community Shared Agriculture today. If you love fresh, local, healthy veggies then make sure you give him a listen. 



5 rounds for time:

Using your new 1RM Snatch as RX weight

5 Power Cleans

10 Box Jumps (24/20)


"Any weight you make is better than any weight you miss."

-Greg Everett


4 comments (Add your own)

1. mike wrote:
May the 4th be with you all! Happy Star Wars Day!

Sun, May 3, 2015 @ 9:02 PM

2. Kasey wrote:
Yeah man!!

Mon, May 4, 2015 @ 5:34 AM

3. Chelsea wrote:
Thrilled with the progress I've made on that lift!! All of that technique practice has really helped and I feel 100x more confident getting under the bar!

Mon, May 4, 2015 @ 10:46 AM

4. Bob Cat wrote:
Thank you everyone who listened to my spiel today about Community Supported Agriculture with Main Street Farms. I wish I had more time to talk about some of the other great places to get delicious local food, so I figured I would list it here. Health Food stores- Local Food Market, Oh My Goodness, Greenstar. Farmers Markets- Cortland, Homer, Virgil, Cincy, Ithaca, Syracuse. Other veggie CSA's- Shared Roots (McGraw/ Homer Farmers Market), Monarch Farms (Scott), Early Morning Farm (Everywhere). Meat CSA- Just a Few Acres (Homer Farmers Market). Other great local food businesses- Trinity Valley (Milk, East Homer), Food and Ferments (kraut and other fermented foods), Edgewood Bakery (Homer), Other great resources for finding local food- localharvest.org, farmshedcny.com.

Thanks again! You guys all rock!

Mon, May 4, 2015 @ 6:33 PM

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