 |
| JUST AWESOME! |
* SO WE HAVE HAD ALOT OF QUESTIONS REGARDING THE CROSSFIT OPENS. REMEMBER THE ANSWER TO ALL THE QUESTIONS BELOW WILL ALL COME OUT TO ONE ANSWER. "THE OPENS IS FOR EVERYONE!"
THE OPEN WORKOUTS WILL BE ANNOUNCED EVERY WEDNESDAY NIGHT AT 8PM STARTING MARCH 6TH. WE WILL DO THESE WORKOUTS EVERY SATURDAY STARTING MARCH 9TH AT 10AM FOR 5 WEEKS. THE ATMOSPHERE OF THE OPENS IS AWESOME. EVERYONE FROM THE GYM WILL BE THERE SCREAMING OUR FACES OFF AND MAKING SURE EVERYONE DOES THEIR VERY BEST.
Q1. "MIKE, WHAT IF IM NOT THAT GOOD AT CROSSFIT? IF I SIGN UP AM I GONNA HURT THE TEAM?
A1. " NO U EFFING WONT! THE ONLY PEOPLE THAT SCORE ARE GONNA BE THE TOP 3 MALES AND TOP 3 FEMALE SCORES EACH WEEK. IF YOU HAVE THE WORST SCORE IN THE WORLD IT DOES NOT HURT OUR TEAM AT ALL. REMEMBER AT THE END OF THE DAY THIS IS FITNESS AND YOU ARE BETTERING YOURSELF!"
Q2. " MOLLY, WHAT IF I HAVE PRIOR OBLIGATIONS ON SATURDAY OR WORK?"
A2. " QUIT YOUR JOB" NO BUT FOR REAL LET US KNOW IN ADVANCE AND ONE OF OUR COACHES WILL JUDGE AND VALIDATE YOUR SCORE.
Q3. "SEAN, WHAT IF I CANNOT DO THE MOVEMENTS AS PRESCRIBED?"
A3. "WHO CARES, WE WILL SCALE THE WORKOUT FOR YOU AND AT THE END OF THE DAY YOU STILL GOT A KICK ASS WORKOUT IN!"
- CHRISSIES SISTER AT THE 1:25 MARK! WE KNOW A CELEB NOW!
WARM-UP
200M RUN
1 MIN DOUBLES
10 KIPS
REVIEW
BOX JUMPS
T2B
STRENGTH
FRONT SQUAT - 3X5@96%
THEN: 1 SET ME @96%
WOD
AMRAP 20 MIN
200M RUN
10 BOX JUMPS (24/20)
13 T2B
 |
| RESULTS FROM 2/27/13 |
COMPETITORS (DELOAD WEEK - DAY 4 OF 6)
WARM-UP
800M RUN
15-20 T2B
15-20 HSPU (CHOOSE WHAT YOU ARE WORSE AT STRICT OR KIPPING)
10 BOX JUMPS - 20
10 BOX JUMPS - 24
10 BOX JUMPS - 30
10 BOX JUMPS - 33
- THE BOX JUMPS SHOULD ALL BE REBOUNDED.
- 10 MIN MOBILITY (MAKE SURE YOU ARE ROLLING BEFORE AND AFTER)
A. EMOM FOR 16 MIN
EVEN = 7 STOH (135/95) ( I PREFER YOU PUSH JERK THESE)
ODD = 1 PROWLER PUSH (4 PLATES/2 PLATES)
B. AMRAP 6 MIN
8 RING DIPS
6 HANG POWER SNATCHES (95/65)
C. 3 SETS NOT FOR TIME
10 BACK EXT
:45 SEC L-SIT HOLD
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