California Strength Barbell WOD Seminar with Coach Spitz

NEXT THURSDAY, DECEMBER 11th @ 8:00pm 

 

Coach David Spitz is a Certified Strength and Conditioning Specialist with the NSCA, and a Senior Coach with USA Weightlifting.

He is the Owner, Founder and Head Coach of California Strength.

In 2006, David started California Strength.  Today, California Strength is home to one of the most successful and popular Olympic Weightlifting Teams in the country, producing several of the top competitors in the sport in the last 5 years.

Consistently one of the best teams in the country, California Strength boasts numerous Junior and Senior National Champions, Junior and Senior USA Team members, as well as American Record Holders.

 

Coach Spitz will be leading our Barbell Club next Thursday, and introducing us to “Barbell WOD,” which is…

The Barbell WOD is a holistic approach to strength programming. 

Periodized annual plan undulating volume and intensity along side partial and full range movements.

1 Baby toy for a boy

2 Friendship bracelet kits

1 Girls’ robe & slippers

1 Pair of girls’ rain boots & umbrella

2 sets of hair ties and bows

1 Cra-Z-Sand

We still need…

Stuffed animals (One kid requested a Rottweiler)

Board games

Razor scooters for 2 boys (11 and 7 yrs old brothers)

Baby toys for a boy

Xbox games for 2 boys (11 and 7 yr old brothers)

Rain boots & jacket for 10 yr old boy (size 10/12 and shoe 4)

Toddler boy shoes (size 7.5)

Toddler winter jacket for boy (size 18-24mo)

Senior Citzen couple: King-size Comforter and Cover, and a men’s winter long coat (size medium)

Thank you SO much!!! <3

FYI ~ We will also need some wrapping paper, gift tags, and ribbon to wrap up all the presents.  Once we collect all of the gifts, I will need some of you to be my “elves” and help me wrap up the gifts and organize them for the families, and then drop them off at their houses.

If you’d like to help me wrap up the presents and/or distribute to the families, email me at kara@crossfit707.com.

 

 

 

WOD for THURSDAY 120414:

Warm Up:

PARTNERS

300m Row / Jump Rope (mix it up!)

30 Walking Lunges / Slow & controlled Good Mornings w/ PVC

15 SDLHP w/ KB / Supermans w/ 2 sec hold

10 Goblet Squats w/ KB / DW Dog to Cobra

 

SWOD:

Deadlift Deficit

4 @ 55%

3 @ 60%

2 @ 65%

1 @ 70%

Go for Max Deadlift

 

METCON: