Feb 1 2013
Free Class Saturday 11AM – Open to ALL – No Experience Needed – Last chance to try CrossFit before our Beginner’s Classes start on Monday.
Over the last few weeks the WODs have been pretty tough, even for experienced CrossFitters, why? We’ve been in a new cycle of training for the last few weeks: More Met-Con to help prep for The Open. These WODs can be a little deceiving on paper. Take yesterday for example – “3 Power Cleans, what is that some kind of joke?” Not when it ends up being 60-90 Power Cleans.
The important thing to think about during this type of training is SCALING and RESTING. When you look at a WOD, after the panic and hyperventilating, Think about the movements and how many reps you’re likely to do during the WOD. Have you done that many before at that weight or assistance level? Is the WOD supposed to be a fast breather WOD or is it supposed to be heavy and make you focus on every rep? Then choose you’re scales. AND listen to your body for your rest days. Tuesday we did something that rarely happens in January, we ran during a WOD. Since we haven’t been running most people were very sore and tired from it and lots of you took a Wednesday rest day – good, listen to your body and rest a bit more if needed.
Teams of 2
10 Rounds (Each)
60 Single Jump Ropes
20 Wall Ball Sit Ups
10 Pull Ups
– Teammates alternate back and forth each round until each person finishes 10 rounds –
Open Gym – 7A, 4:30P, 6:30P
High Bar Back Squat
Max KBSnatches in 4 Min (53/35)