Thursday, March 7th, 2013
So yesterday, you guys got some great practice for the First Workout of the 2013 CrossFit Games Open. Maybe I have a 6th sense about these things, I don't know. What I do know is that you should come tomorrow ready to throw down. If you're registered for the games and can't make it tomorrow, get in touch with us to reschedule. If you aren't registered for the games, there's still time.
We have a lot of new folks coming into the gym these days, and since it is also a good refresher for those that have been around a while, we'll be reviewing a few gym rules every day for a couple of days. They are just here to keep some order, safety, and fluidity happening when everyone is here. One of those rules is to remember to put your band up when you're done with it. At the end of the day, the pull up racks can look like jungles when this doesn't happen. Plus, it's a pain when you're looking for a band and they're spread out all over the place.
Workout of the Day
Power Clean - 10 minutes to find your 3 rep max;
then, every minute on the minute for 10 minutes, complete 2 Power Cleans using this 3 RM. Priority is technique.
3 Rounds for time:
15 Chest to Bar Pull Ups
15 Lateral Box Jumps (20, 15)*
For the lateral box jumps, land on top, and then off the other side, completing one rep. Stack 1 - 25# plate on top of 3 - 45# plates for the women's prescribed height. Post heaviest load lifted, load used for the ladder, and time for met-con to comments.
QUOTE:"A lot of people are afraid of heights. Not me, I'm afraid of widths." - Steven Wright