A. Find your 1 rep max press.
B. “Grace” – 30 reps of clean and jerk for time at 135/95 lbs.
Scale down to approximately 70% of your max clean and jerk if needed. Compare to May 13 2017, May 11 2016, June 11 2015, Dec 17 2013.
C. Accumulate 2 minutes in a single-arm plank (on your forearm). Feet should be about shoulder width, hips should be square to the ground, and the supporting shoulder should be active. Bring the non-working arm to your side and make a fist to help your body generate more tension.
Many of you are aware that a number of people from our gym made a trip to the CrossFit Games a few weeks ago in Madison, Wisconsin. Coaches Roxanne and Annick have put together some thoughts on their experiences at the event. Enjoy!
From Annick:
“As most of you know, a group of us from CrossFit Steinbach made the trip to Madison, Wisconsin this summer to watch the 2017 Reebok CrossFit Games. Leanne, Roxanne and I drove down on Monday, July 31st and Colleen, Melanie, and Esther arrived on the Thursday (verrrrry early in the morning if I’m not mistaken!). From meeting Katrin Davidsdottir and Ben Bergeron at Whole Foods to eating some fresh, local Wisconsin cheese curds… What can I say, it was the trip of a lifetime!
Going into the weekend, I was most looking forward to seeing (and hopefully meeting) all the big names in Crossfit in person and browsing through the shops in the Vendors Village. I couldn’t wait to watch the 80 fittest people perform right in front of my eyes! Ask Roxanne and Leanne, 99% of the time on our trip, I could NOT contain my excitement!!
Definite highlights of my week at the 2017 Reebok Crossfit Games are:
– Meeting many people who have greatly influenced my life such as the founders of RP Strength, Ashley Totten who taught at Roxanne’s and my CrossFit Level 1 seminar, and several other athletes and active members in the CrossFit community.
– Walking around the city of Madison, taking in the beauty of its culture, scenery, and farmer’s markets!
– Being surrounded by THOUSANDS of people, all having something in common; a love for watching competitive fitness-ing… for time!
Once the Games were over and we were on our way back home, I realized that the things I was looking forward to the most, were not the things I enjoyed the most about the trip. My favourite part about our trip to the CrossFit Games wasn’t just seeing the athletes but seeing how these AMAZING athletes, who look huge, lean, and muscular on Instagram, are actually normal-looking, regular people (who just happen to be strong and can exercise really really fast!) The “why?” behind that being my favourite part of the trip is because of how I could really see where hard work and determination gets you and, I won’t lie, it was awesome to see Games athletes aboard the “struggle bus” sometimes! I keep that as a reminder to work hard everyday and always do my best, because that’s all you can really do!”
“What confidence is has nothing to do with winning or the leaderboard. What confidence is, is knowing that you giving your best is enough.” – Ben Bergeron
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From Roxanne:
“This trip to Madison definitely exceeded my expectations. I knew it would be amazing to watch the top 80 individuals in the world battle it out on the competition floor, but I didn’t expect to learn as much as I did and leave Madison feeling more inspired than ever.
We arrived in Madison a few days before the Games actually started, we had the opportunity to take the time to get acquainted with the beautiful city as well as spend the day at the Wisconsin Dells (who goes to Wisconsin without going to the Dells?!) The city of Madison did an amazing job at welcoming the CrossFit Games. There were posters everywhere, from the Starbucks windows to the side of giant buildings in Downtown Madison. We even managed to find a box close to our Airbnb, where we felt almost as comfortable as we do at CrossFit Steinbach.
The 3 days at the CrossFit Games were at the top of my list of best days yet. Some of my highlights include:
- Meeting Ben Bergeron and Katrin Davidsdottir, (I look up to this dynamic duo quite a lot, if you haven’t read Ben’s book or listened to his podcast yet, do so and you’ll see why I admire them so much!)
- Having the opportunity to chat with the two founders of RP Strength. They’ve really helped me dial in my nutrition, which then led to a tremendous impact on my performance inside of the gym.
- Running into Ashley Totten, one of my CrossFit Level 1 instructors, AND having her recognize Annick and me.
- Getting muscle-up coaching from none other than Dave Durante, a gymnastics GOD.
- Lastly, it was so amazing just seeing how hard these athletes work. Hearing their stories were so inspiring; they are just regular people who worked their BUTTS off to get to the point they’re at today. It takes so much drive and dedication just to “suck” at the Games, I respect and admire each and every one of the athletes.”
