Fantastic performances by everyone today. Congratulations to Lucas, Cary and Olivia with the top scores from the day. Great work team.
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Workout
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
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Workout
Three rounds for time of:
30 Wall balls
30 Pull-ups
30 Kettlebell swings
30 Sit-ups
Myles
When you jump it is more efficient to stay upright and tall rather than bent over. This tall and upright idea also applies to jumping with weight like in the jerk.
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Rest Day
Getting proper squat depth is no easy feat. It is a simple set of instructions: get your hip below your knee while keeping your chest up, your knees out, and your heels down. Yet, it is a hard position to achieve. I once heard it could take up to five years to develop a good squat.
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Workout
Three rounds for time of:
Run 800 meters
10 muscle ups
Jody stretching
In this photo, Jody is demonstrating all the important parts of the Samson stretch. She has her front heel down and her rib cage pulled in. She has her arms pressing up over her ears, her hips are facing forward and she is sinking as low as possible.
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Workout
For time:
15 Handstand push-ups
then,
Three rounds of:
275 pound Deadlift, 10 reps
50 Double-unders
then,
15 Handstand push-ups
Great job to all who came out to compete, cheer and facilitate Workout 13.1 on Saturday.
Don't forget, you must LOG YOUR SCORE by Sunday night at 5 pm.
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Rest Day
Workout
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Don't forget, you must LOG YOUR SCORE by Sunday night at 5 pm.
Eddy going after 13.1
The first workout of the 2013 CrossFit Games Open has been announced. We will be running the workout this Saturday. Heat times will be announced Friday morning. If you have not done so yet, Register by THURSDAY AT NOON so we can make heat assignments.
For those of you who are still undecided, don't think of the Open as a test to see where you stack, use the Open to see how far you have come. If you can complete any portion of the workout, you are a success. Don't miss out on the opportunity to compete in one of the largest sporting events in the world.
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Rest Day
