Workout of the Day (WOD)

Weightlifters enjoy company at training camp

For many of America’s top weightlifters, they spend hours alone training at home.  The USA Weightlifting Elite Athlete Training Camp at No Excuses CrossFit was an opportunity to get the athletes out of their home gyms, around their peers, and some in-person coaching.  “For us, we don’t have a national training center. We don’t have

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USA Weightlifting training camp: ‘I thought the vibe was amazing’

You could feel the excitement, and at some points the tension, during Day 3 of the USA Weightlifting Elite Athlete Training Camp at No Excuses CrossFit.  After taking the last two days easy, the weightlifters had some big lifts on Friday.  “Great day today. We had a lot of big lifts,” said Mike Gattone, the

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1.11.20 Saturday

No CrossFit group class at 8:30 am. Will have a free weightlifting clinic at 8:30 am. CrossFit class at 9:30 and 10:30 am.   Prep: Joint Mobility A. 3 Sets: 20-30 sec Ring FLR 20 alt Prone KB Drags rest 90 sec Floor if they cant stabilize on rings. Rings should be 3-4 inches off

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USAW training camp receives national attention 

The second day of the USA Weightlifting Elite Athlete Training Camp at No Excuses CrossFit brought national coverage. Atlanta-based American news station CNN brought a crew to cover the athletes while they lifted and performed post-workout interviews.  “I think they liked that a lot. CNN is a big coverage for us, I think,” said Mike

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1.10.20 Friday

Prep: 3 Sets: 60 sec Row 10 alt Walking Lunges 5/side Shoulder CARs Fitness A. 3 Sets: 8-12 GHD Hip Extension @ 21X1 5 Goblet Squats @ 3131 rest as needed B. Clean Complex Power Clean + Hang Squat Clean + Front Squat Every 2min x 5 sets: Start around 65% of Clean and build

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1.9.20 Thursday

Prep: Joint Moblity + 2 Sets: 30 sec Air Squat Hold 30 sec Bar Hang A. EMOM16 1- 10m HSW walk or 30 sec HS Practice 2- 1 Rope Climb or Technique Work 3- 30 DU or SU 4- 45 sec Easy Row or Bike B. Skill Work / Mobility Any other Skill Practice or Mobility

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Athletes shake off dust at Day 1 of USAW camp

Day one of the USA Weightlifting Elite Athlete Training Camp kicked off at No Excuses CrossFit on Wednesday. After flying into Atlanta at lunch time, and a short break at their hotel, the athletes got to work.  “They kind of shaked off the dust today,” said Mike Gattone, the Senior Director of Sports Performance and

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1.8.20 Wednesday

Prep: 3 Sets: 10 Cat Cows 10/side Leg Swing 5/side SHoulder CARs 5 PVC OHS Fitness A. EMOM5 2 Hang Snatch High Pull + 1 Snatch High Pull Light to moderate weights practicing technique B. Every 2min x 5 Sets: 1 Power Snatch + Hang Squat Snatch Building in loads and starting moderate. C. 2

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1.7.20 Tuesday

Prep: 3 Sets: 60 sec Row 30 sec FLR 10 Glute Bridges A. Every 3min: 10 Alternating Kettlebell Bridge Floor Press 10/arm SA Seated Ext Rotation 2111 rest as needed B. Close Grip Bench Press (CGBP) 5 reps @ 31X1 every 2:30 x4 sets Tough weights across. Minimal building C. AMRAP7 Max Burpees to 6” target

12.6.20 Monday

Prep: 3 Sets: 20 Mountain Climbers 20-30 sec/side Side Plank Fitness A. 3 Sets: 8/leg RNT Reverse Lunge 50’/arm SA Farmer Carry Tough Weights rest as needed B. 4 Sets: Every 3min: 4 Back Squats 30X1 2-3 Strict Pronated Pull Ups Can do wtd PU if possible. Back Squats are tough weights across w/ some building

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1.4.20 Saturday

Prep: Joint Mobility A. 3 Sets: 20-30 sec Hollow Hold or Bent Hollow Hold 20 alt Prone KB Drags rest 90 sec B. 4 Sets: Every 90 sec alternating 8/leg SL Landmine RDL 3111 8/arm Half Kneeling SA Press @ 2111 Presses are heavy and RDLs are moderate loads. 4 sets of each movement will

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1.3.20 Friday

Prep: 3 Sets: 60 sec Row 10 alt Walking Lunges 5/side Shoulder CARs Fitness A. 10-15min DU Practice B. Clean Complex Hang Power Clean + Hang Squat Clean + Front Squat Every 2min x 5 sets: Start around 65% of Clean and build a little if mechanics are perfect. C. Every 8min x2 Sets: 12-9-6-3

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1.2.20 Thursday

Prep: Joint Moblity + 2 Sets: 30 sec Air Squat Hold 30 sec Bar Hang A. 3 Sets: 15 sec MAX Effort Row 100% rest walk 2-3min B. EMOM25 1- 30 sec Row 90% 2- 30 sec Max Air Squats 3- 30 sec AB 90% 4- 30 sec Max Burpees 5- Rest Score is burpees

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Athlete Spotlight: Ken Williams

Name: Ken Williams Age: 37 Occupation: Digital Analytics Consultant Hometown: Houston, TX Which class time do you usually attend? 8 AM Favorite WOD: Angie Favorite CF Movement: Snatch Least Favorite CF Movement: Overhead Squat 3RM Back Squat: 220 1RM Deadlift: 345 Favorite Food: Beef, Brisket, Burgers, and Steak. Favorite Movie: Step Brothers, maybe? Favorite Athlete: Josh Bridges <– just seems like

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Athlete Spotlight: Ivet Hajnikova

Name: Ivet Hajnikova Age: 34 Occupation: Logistics manager Hometown: Slovakia Which class time do you usually attend? 6pm Favorite WOD: All 🙂 Favorite CF Movement: Muscle up Least Favorite CF Movement: none 3RM Back Squat: 185 1RM Deadlift: 245 Favorite Food: Cheese quesadilla Favorite Movie: Flash Favorite Athlete: Katrin Davidsdottir and Sasha Digiulian Dream Job: I have one already, Logistics

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