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Notes from Jess & Dave • Programming Focus • Upcoming Events • Birthdays
It’s not about luck, it’s about hard work ☘️
Athletes,
Thank you for bringing your friends to SoLa! We would love to have your friends join us at SoLa and for the remainder of the month we’re allowing your friends to join us for a free class – no experience needed – to see if they want to join our community.
This week get ready for more oly lifting – cleans, jerks, snatches. We’re going to spend more time working on our form and making sure we get the mechanics right. With the CrossFit Open out of the way we’ve got all the time in the world to concentrate on these lifts.
Also, be looking for our new TikTok channel that Jess put together. The fitness world is slowly migrating in that direction, so we’re dabbling to see what it’s all about. If you’re on TikTok already, you can add us here.
Yours in the oly lifting,
Dave & Jess
Programming Focus 🏋️♀️
The strength cycle for the next 8 weeks: Olympic Lifting.
Every week we will get after the Snatch, Clean, and Jerk by programming a strength session 2-3x per week with suggested loading (by feel as well as percentages). The first 4 weeks will hone in on perfecting positions of the pulls, with weight starting in the moderate-to-heavy range (roughly 70-75% of 1RM) and building week after week to a heavy single.
March/April Olympic Lifting Cycle
WEEK 3 (3/14)
Hang Power Snatch + OHS + Hang Squat Snatch (5 Sets, Building)
Power Clean + Hang Squat Clean + Split Jerk (5 Sets, Building)
WEEK 4 (3/21)
Heavy 1-Rep Power Snatch
Heavy 1-Rep Power Clean
WEEK 5 (3/28)
Squat Snatch (5×2)
Clean Pull + Power Clean (5×2)
Split Jerk (5×2)
WEEK 6 (4/4)
Snatch Pull + Power Snatch (3×1, Heavy)
Squat Clean + Jerk (3×1, Heavy)
Back Squat (5×3)
WEEK 7 (4/11)
De-Load
WEEK 8 (4/18)
Heavy 1-Rep Snatch
Heavy 1-Rep Clean and Jerk
Weekly March Commitments
✅ NEW Olympic Weightlifting Cycle
✅ 2+ Weightlifting days per week
✅ 1 New or Classic Named Workout per week
✅ 1 Optional Partner Workout per week
March Benchmarks
✅ Death Row
❇️ Power Plus Amanda
❇️ Eliza-Plus
❇️ Open 22.2 // 22.3
❇️ Leading Ladies Week
Events & Announcements 🎉
⚠️ Reminder: RSVPing for class is required. We’ve been having some folks relaxing lore and more and just showing up with out an RSVP and classes are over filling.
👕 Hoodie Pre-Orders Arriving Soon! For those who pre-ordered the SoLa mural hoodie, your orders should arrive within the next week! Laur will email those of you who ordered hoodies so you can come get ’em.
☘️ March Referral Raffle: During the month of March all SoLa athletes can bring friends for a free class – Level Up or CrossFit – with no previous experience required. For every friend you bring, you’ll receive 1 raffle ticket to put in the fishbowl. For every friend who joins SoLa, you’ll receive 10 raffle tickets to put in the fishbowl. On March 31 we’ll draw to see who wins a month of unlimited classes at SoLa. 🙂 May the most motivated athlete win.
⏰ TikTok: Jess started our very own SoLa CrossFit TikTok! Follow us here.
🤸 April Challenge: April showers bring may flowers, but what do April handstands bring? Your April daily challenge will be centered around handstand work, so get ready for your world to turn upside down.
March Birthdays 🎂
Chris Benedict (3/1)
Sasha Jayewardene (3/2)
Thomas Echols (3/4)
Caroline Nauert (3/11)
Cameron Stepanski (3/12)
Connor Valaik (3/15)
Aideen Curran (3/19)
Jenny Morris (3/24)
James Nield (3/29)
Katherine Hubbs (3/29)
Tyler Hill (3/29)