5/14/13 Roller Derby Girls, CrossFit Kids and Jerk Blocks Oh My!

-written by Coach Josh

Some of the infamous Waimea Wranglers Rough Roller Flat Track Roller Derby Team: Sadie Mae Gutz, The Notorious A.N.G.. Non-Wrangler, but official sponsor, KC, Anya Okole and Bamz Lauwa'e. The girls came in to check out what we do in the Box!

Tabata one-armed overhead weighted walking lunges in kids class!

Part of the problem with having woodworking skills and access to a shop, is you can get swamped with projects. I was building some cabinets and thought, "Wouldn't it be cool to build some Jerk Blocks for the gym?" Later that night, i bought this...

The next day, I did this...

The day after I did this... Ford is modelling what a barbell would look like on a jerk block. There is a platform that goes on top of the towers. We'll be sure to get a pic of the finished product soon.

And on the 4th day, I did this... 2 coats of polyurethane with sanding and stencils between coats. I thought i would bust them out in a couple days, 4 days later. Almost Pau...

Workout of the Day (courtesy of The Outlaw Way)

BBG

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB

Rest 2:00 – then:

3:00 to establish a 3RM OHS.