Saturday, March 1, 2014

Good luck to Korey this weekend doing his Level 1 CrossFit Certification in Charlotte.  Also good luck to CJ, Omar and Becky as they compete at the Arnold Classic in Ohio.  They are already in the Top 10 in the nation, but are trying to increase their standings on the Junior International teams.

Great job on 14.1 to those who completed it Friday.  DU's right out of the starting gate has some of you bummed, I know.  When I did this in 2011 I got a whopping 2 rounds. I was definitely bummed by that and way down in the rankings, but I stayed in the game.  11.3 came around and it was 5:00 of Clean & Jerks. I scored 21st or 23rd in the world for my age group for that workout.

The Open is about doing your best and achieving things you weren't able to do like your first Double Under, Pull-up, Chest2Bar, or a clean or snatch weight that you've never done.  After it is all said and done you'll have a good idea of your strengths and weaknesses and hopefully you'll work on being more "crossfit".

If you're doing 14.1 today, please make sure that you are warmed up and ready to go as soon as the Saturday WOD is finished.  If you need to do it on Monday or want to redo it on Monday, you'll be able to do it after the WOD, but you must be warmed up and ready to go. 

If you haven't signed for the Open yet, it is not too late.  You have until 7:30 p.m. Monday to sign-up and complete 14.1!!!!!!!!!!


Arm/Leg Swings
250m Run
2x10 of:
Push-ups
Sit-ups
Air Squats

WOD
Conditioning
15:00 AMRAP
Partner Workout
30 HR Push-ups, Alternating
30 Partner Sit-ups, Alternating w/Medball
30 Partner Squats, Alternating w/Medball
250m Run w/Medball
Reps are total for each team.  Partner A does a Push-up, Partner B does a Push-up. That's 2 reps and they continue until they reach 30.  The same goes with the Sit-ups and Squats except they are done while passing a medball bach and forth.

Scale reps to 20 and/or forego the medball

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