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February Challenge

By admin | In Challenges, Events and Announcements, Lifting | on February 1, 2011

Holley ripping through WOD#1 at UTC
Eat your Paleo Wheaties, people. February Challenge is all about getting stronger. Everyone without question wants to get stronger, wether they know it or not. If we took a poll about of everyone’s goats, we’d see a wide array of movements ranging from pull ups to muscle ups, and running to oly lifts. The one thing that will help you knock off the goats is strength. So, if we can’t get you to come to the WLC or PLC classes, we’ll bring them to you.

February will see a big emphasis on strength gain. Don’t worry, you’ll still get your metcons in, and you’ll still get that heaving suck you’re looking for, but we’ll make sure that the workouts don’t interfere with your strength gain.

To round out the month, the Feb Challenge will be to pick two out of the following lifts:

Shoulder to Overhead (press, push press, jerk), Bench Press, Squat (front or back), Deadlift

You will have 4 minutes to lift a max cumulative weight.

Example: You pick Deadlift and Bench Press. You will have 15 minutes to warm up your lifts. You load 250 for the deadlift and 200 for the bench press. In the 4 minutes you perform 10 deadlifts and 10 bench presses for a total of 4500#.


WOD 2.01.11

Deadlift 1×5

400m Run

3rds:
30 Double Unders
15 KBS

400m Run

10 Comments to "February Challenge"

  • melissa says:

    February 1, 2011 at 7:19 AM -

    a.) holley, you look like a bad-ass in that picture. i’m envious. :)
    b.) i’m excited about the february challenge! back squats ftw!
    c.) speaking of heaving suck, i didn’t notice the buy in / cash out running on this wod until after i had already scoffed at a mere three rds of dubs and kbs. *sigh*

  • Michael H says:

    February 1, 2011 at 7:20 AM -

    Sounds like it’s time to build those jerk boxes for this challenge :)

  • Nick says:

    February 1, 2011 at 8:28 AM -

    Hmmmm, this challenge sounds an awful lot like power lifting club…is Ruth turning a new leaf and coming over to Emperor Marcus’ side??

    1. ruth says:

      February 1, 2011 at 8:52 AM -

      Lol, Nick. Originally the lifts were a bit more balanced between the Oly and Power lifts. To maximize weight lifted with CJ & Snatch, though requires way more technique work (as we may have seen recently). So, in the interest of our goal, i.e. getting stronger, we kept the lifts relatively within movements you guys already know well. I did sneak in the jerk though and racks (or boxes if we get them made) will be allowed!

      Don’t worry, we still will be holding our In House meet Feb 13th and already have Alia, Anna, Holley, Xuan, (and Mike & Steph?) signed up!

  • becky says:

    February 1, 2011 at 8:53 AM -

    That challenge sounds fun!! Loves it.
    Today’s post at the SB gym was nailing people for their form. I’d like to give a shout out to RAMS for always being there to correct mine. Because, like Mike, I get complimented on my form on many occassions.
    Thank you dedicated trainers o mine.

  • Pooja says:

    February 1, 2011 at 10:05 AM -

    <3 the challenge… how is it scored?! by percentage increase, or overall awesomeness?

    btw, kbs after cindy?! i cant even lift my keys up!!!

  • Anna says:

    February 1, 2011 at 10:09 AM -

    What about Jake 2/13?

    Speaking of Cindy I think my triceps are going to fall off!!!

  • Jake says:

    February 1, 2011 at 10:11 AM -

    Thanks Anna

  • Xuan says:

    February 1, 2011 at 10:21 AM -

    @Jake…apparently there isn’t a height requirement for bus drivers.

    This month’s challenge will definately require some strateegery.

    1. ruth says:

      February 1, 2011 at 4:08 PM -

      @Anna, Jake will be competing this Sat at CF Invictus. You’re welcome to join him and get out of the in house meet?

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