I’ll be in beautiful Portugal for the next 8 days. I’m posting the workouts for when I’m gone and you’ll be in great hands with the all star trainers we have. I’ll be back to updating pics and daily blog posts when I return. Remember that the CrossFit Open registration is open and that now is the time to make a final push to make your strengths stronger and to train your weaknesses. Here’s a great analysis of the CrossFit Open, since it’s inception there have only been 14 movements. If you’re weak at one of them get strong!
This year for the Open we’re going to do something fun – intramural competition. We will be selecting 4 team captains at WCFHQ and 1 at WCFN and then competing weekly. Team captains will be chosen for 3 criteria: Ability to write a witty application, capacity to have fun, and the commitment to input team scores into a google doc weekly. Let’s have some fun with this: uniforms, costumes on the Open day, smack talking, and going hard! This super cool idea came from Chris Cooper, here’s the link:
21/Jan/2013 Tuesday WOD
3 Position Clean practice (high hang, hang, from the ground) up to a heavy single then
10, 20, 30, 40, 50, 40, 30, 20, 10 Double Unders for Time. Must complete each set unbroken then pause briefly before moving on to the next set.
22/Jan/2013 Wednesday WOD
With a partner complete 150 reps for time, alternating partners each rep.
1 Deadlift + 1 Power Clean + 1 Burpee
23/Jan/2013 Thursday WOD
Max Effort Front Squat then:
Tabata Med-ball cleans + Tabata Coach’s Choice of any movement
24/Jan/2013 Friday WOD
Coach’s Choice – Monostructural + Core (front) + Core (back)
Optional Cash-out: 30 HSPU’s for time
25/Jan/2013 Saturday WOD
No Beginners Weightlifting (It is now 1st and 3rd sat of month 7:30-9am)
8:30am – Weightlifting
10am – Free CrossFit WOD
27/Jan/2013 Monday WOD
10 Back Squats + 2 High Box Jumps + 1 set of max reps muscle-ups
5 Rounds not for time. Rest 1:30 between sets. Score is load, height, and total MU’s.
Optional Cashout: 20 Ring Dips + Max effort L-hold
28/Jan/2013 Tuesday WOD
Chest to Bar Pullups
Kettlebell Swings (70/53)
Box Jump Overs (20″)
Rest :30 after completing each set of all 3 movements.