If you didn’t know we’ve got a pretty strong lady moving weight around Thermal these days.  Jillian Seamon, aka “Strong Jill” will competing this weekend in Anaheim California, in the 2017 America Open.  The American Open is a huge event, actually its the 2nd largest weight-lifting competition for American Athletes.  So its kind of big deal when you know someone who’s doing it.  In order to even show up, you need what is known as a, “qualifying total”.  This means, that you have proven, in a legitimate sanctioned event, that you belong with the best.  It means that you have lifted at least a minimum amount (which is really heavy even as a minimum) in a competition before.  Once you qualify you get invited to show up and compete.  A weight-lifting competition is different than a CrossFit Competition in almost every way.  Jill will have to complete a single snatch...Read more

Mirroring our clean work from Monday, our snatches today will be about the segments of the lift. Aim for consistent movement patterns today in footwork as well as bar path as you climb from 60% based on feel. Go all out for conditioning today, scale as needed but keep it fast! Strength Every 90 Seconds for 15:00 Start around 60% Snatch Pull + Hang Squat Snatch + Overhead Squat Conditioning For Time 21-15-9 Power Snatch (95/65) Toes to BarRead more

Each cycle starts with a calorie row buy in, once that is complete – AMRAP the remaining movements in the remainder of your 3 minute window. Once the 3 minutes are up, rest 3 minutes before starting again. Count your total completed rounds across the 5 sets as well as the total extra reps as your score today. * Back squats come from the ground for RX 3 minutes on 3 minutes off 5 Rounds Row 20/16 Calories 10 Back Squats (115/75) 10 Sit-ups 10 Dead lifts (115/75) 10 Kettlebell SwingsRead more

This is our last week of training before we retest the 1RM Squat Clean. This complex will allow you to train the 3 segments of the lift as individual components. Its placed within a 90 second window to maintain structure while still giving you time to add weight as needed. For each lift that you make successfully (looks good, feels good) you may increase the weight by 5-15 pounds. Start at about 60% and record your heaviest. Every 90 Seconds for 15:00 Clean Pull + Hang Squat Clean + Front Squat Conditioning AMRAP in 10 Minutes 30 Double Unders 6 Hang Power Cleans (155/105) 8 Pull-upsRead more

Start out with some heavy back squat doubles today. Our met-con is in “death by” format. Treat this like an EMOM adding one rep for each subsequent minute. Aim to get at least to minute 10. Strength Back Squat 2,2,2,2,2 Conditioning Death by Clean and Jerk (135/95)    Read more