Saturday 3/9/13

Saturday's WOD

CrossFit Open Reminder - Athletes will have until Sunday, 5 p.m. PT of each week to perform the workout and submit their scores. There are no exceptions to this deadline. Please allow yourself sufficient time to enter the scores considering the possibility of a technical error.

Warm Up:

Coach's Choice

Skill:

Set up equipment

Scaling options

Metcon:

"Filthy Fifty"

50 reps of each:

Box Jumps

Jumping Pull-ups

KB Swings (35/25)

Lunges

Knees to Elbows

Push Press (45/33)

Back Extensions

Wallballs (20/14)

Burpees (YEA!!!! Haven't done these in a while)

Double Unders

Max out March

Max out March

March begins our month to test our current max effort lifts.  These efforts will set us up for a new lifting cycle beginning in April.  If you should happen to miss a lift this month, please do your best to make it up another day, or come in on Sunday.  

A few point to remember when maxing out:

• Use your Percentage Chart religiously – it is here to aid you and take out the guess work
• As you get closer to your max, start making smaller jumps in weight (5-10 lbs)
• Rest at least 1 min between sets and 2 to 3 minutes between max attempts
• Focus on a perfect set-up for each lift
• BREATHE – take a big breath and hold it for the lift.  This will help you get a tighter set-up and maintain core stability.  Exhale when you are exerting the effort and completing the lift
• Don’t be scared (this is especially for our ladies and those new to lifting) - “Strong is the new skinny,” so get on the bar and lift…you will like it, especially when you can out-lift the men in your life.  In the world of weightlifting, a double bodyweight deadlift is the Louis Vuitton of weightlifting.  Just ask Ang!

Warm Up

Coach Choice

Skill

Shoulder Press (5x60%,3x70%,3x80%,1x90%,1x100%)

Metcon
800 m Run
6 rnds:
10 Wallballs (20/14)
10 Pull Ups
800 m Run