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The 2014 Open is 35 days away!!! Have you been practicing your skills? Stay tuned for more videos on how to pick the “low hanging fruit” and improve your Open Score.
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TUESDAY - 140304 CrossFit- “Main Group” WU- (10:00) Coaches Choice Training- A. Front Squat – @20X1 – Take 15:00 for 5, 5, 3, 3, and then onto a Heavy Single. *As many singles as you want after the 3’s within the 15:00 work period. Nothing sloppy though, just work up to a tough single and move on. B. 1000m Row + 3:00 Rest (Walking) + 3 sets, For Time: 25 Wall Balls 12 T2B + 3:00 Rest (Walking) + 600m Run, For Time “Basic” WU- (10:00) Coaches Choice Training- A. Front Squat @23X1 x 4-6 reps, on 1:30 – 2:00 rest x 5 sets B. 1000m Row + 3:00 Rest (Walking) + 3 sets, For Time: 25 Wall Balls 30 Ab-Mat Sit-ups + 3:00 Rest (Walking) + 600m Run, For Time “Hybrid” A. Hang Snatch (below knee) + Hang Snatch (just above knee) + Snatch – 5-6 sets (70-80%), on 2:00 Rest B. Hang Clean (below knee) + Hang Clean (just above knee) + Clean – 5-6 sets (70-80%), on 2:00 Rest C. 1000m Row + 3:00 Rest (Walking) + 3 sets, For Time: 25 Wall Balls 30 Ab-Mat Sit-ups + 3:00 Rest (Walking) + 600m Run, For Time “Competition” A/B-Group AM-(Rec) 10:00 AD @Z1 (WU) + 30 sets, 30 sec AD @85% (Aer) 30 sec AD @Z1(Easy Spin) PM-(WL+EST) A. Jerk – 80%+ (80% & Over) x 2 x 5, on 2:00 B. 75 STO (115#/75#) + 5:00 @Open Pace 15 Wall Ball 10 T2B + 5:00 Rest + 5:00 AMRAP @Open Pace 15 6” Reach Burpees 12 Box Jumps (24”/20”) + 5:00 Rest + 5:00 AMRAP Calorie Row Weightlifting- A. PS – 60% x 2, 65% x 2 x 2, (70% x 1, 75% x 1) x 3 B. Rack Jerk – 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 3 C. Sn Pull – 90% x 3 x 3
The workout for 3/4 is... Skill: 20x Windmills each side 20x Side Plank with Abduction each side You know what day it is....BENCHMARK TUESDAY! This month we have... "Fran" 21 - 15 - 9 Thrusters (95/65) Pull Ups We have a new daily trivia question. What do you win if you get it right? Bragging rights. Category: As Time Goes By Answer: Our French and Indian War was this War in Europe
Congrats Paragonians! Fantastic efforts by all 50 of you! After WOD #1 of @TheCrossFitGames, we are in 2nd place in the Southeast Region. Shout out to Irving -13th in Region! Jake, Rene, Taylor, Glissel, and Erica - Great work this week getting the top scores. Lots of work left to do. Goal is Top 30! Thank you all for submitting your scores in on time - all 50 are in! Hope you're having fun! Wod #2 releases on Thursday! @theirvingh @jakebermanator @tbflynn @glissel @ericaann_miller #CrossFitGames
WOD For Tuesday March 4th is.... A1. Barbell Split Squat 3 Sets of 10 - 12 Reps LL 20X2 - Rest 30 Seconds A2. Barbell Split Squat 3 Sets of 10 - 12 Reps RL 20X2 - Rest 30 Seconds A3. Toes to Bar 45 Seconds Max Reps - Rest 2 - 3 Min B. 30 Thrusters For Time 135/95
KEEP CALM! So long as your scores were submitted by 8 PM Eastern standard time everything will be fine. The affiliate manager has a few days to validate the scores. If your scores are not showing up at the moment, it is because the CrossFit Games website crashed due to the overwhelming traffic. All is well. All of you submitted your scores on time.
THE MAN IN THE ARENA: It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.
Just a couple of updates: 1. You can do your open WOD today. Scores must be submitted by 8pm. LATE SCORES CANNOT BE SUBMITTED. 2. We are not at 1/2 way through 90 day challenge but we will be doing the challenge week the first week of every month (Feb, March, April, May). 3. BODY fat will be measured first and last week of challenge. NOT every month.