2013-09-23 Monday + #ThisIsWhyICoach


Wednesday's strength training day will be slightly different than the previous weeks. 

Extended Warm Up:

4 rounds of; 2 reps of each

Snatch, snatch balance, overhead squat

Snatch, overhead squat, SOTS press

Clean, push press, push jerk

Clean, Front Squat, Front squat SOTS

Workout Of The Day:

"The Big 21"

Complete the following reps of the designated exercises.

3x5 and 6x1 (three sets of five plus six sets of one = 21 reps)

Clean & Press


Clean & Jerk

Starting weights should be 5 lbs heavier than starting weights last week. Also, if you get to a weight that you can't complete after multiple attempts, complete the remainder of 21 reps at the heaviest weight you were able to complete.

Scaling options for this workout will be as follows;

Level A - Complete the reps of Clean & Press

Level B - Complete the reps for Clean & Press and Snatch

Level C - Complete the reps for Clean & Press, Snatch, and Clean & Jerk


"What's better than a success story? A comeback story"

This quote sums up my outlook on the all the CrossFit participants who aren't 18-27 year old firebreathers. This is for the soccer moms, beer gut dads, and all the unhealthy people who have the courage and drive to start digging themselves out of the hole they are in. Here's to the person finishing last in the workout with the lightest loads. #thisiswhyIcoach

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-224-8CFR