WOD 2/21/13
5 Minutes of Shoulder Mobility
A- WU- 200M Run @ 90%/NFT- 10 HSPU/10 Push Up/5 Kick Up To HandStand (2 second hold)/3 Wall Walk
B- Split Jerk- 10 Minutes To Build To A Heavy Single + Death By Jerk- 1 Split Jerk @70% of above the first minute, 2 the second, 3 the third, continue in this fashion until unable to complete all reps in time allotted or for 10 Minutes.
C- 1 Minute WU- DUs + 3 RFT of: 1 Rope Climb/50 Double Unders/1 Rope Climb (9 Minute Cap)
D- 2 Minutes WU- HPC + 3 RFT of: Row 250M/10 Hang Power Clean (95/65) -9 Minute Cap
I know some people may be reluctant to sign up for the Crossfit Games open WOD’s because you think you might not be able to hack it. Well, the truth is a lot of us feel that way, but it’s more about challenging yourself, supporting your friends and just having a good time and getting fit in the process. I found this link today and it’s a great read for those who are just unsure of themselves and haven’t hit the “sign up” button yet! Take a peak because it just might change your mind!
http://nikimathias.com/body/7-reasons-why-you-should-do-the-crossfit-games-open-yes-you/
YES!!!! This is exactly what I’m talking about! It’s about community and doing things together and learning through ourselves and through each other. Some people might not like it and think it’s not for them but coming out and supporting each other is also a great aspect of this community. Don’t be a loner! 😉 hehe
I agree, the CrossFit Opens at 718 is designed to be a 5 week Community event. This helps get everyone in the same room, more chances to get to know more athletes.
You have to register today. Plus to top it off we are having a Paleo Pot luck on 4/6 @12:30
I have 12 more days to raise about $2,000 more for Leukemia & Lymphoma Society! ANY support my crossfitters can give is a HUGE help:) In return, you will feel good about yourself, and I will give you a hug!
Got a great lesson on split jerks. A case of “you’re doing it wrong” lesson!
B- Split Jerk- 10 Minutes To Build To A Heavy Single (115# and ran out of time)
Death By Jerk- 1 Split Jerk @70% of above the first minute, 2 the second, 3 the third, continue in this fashion until unable to complete all reps in time allotted or for 7 minutes (only had this much time). 80# got to 8 in 7 minutes (we did the first couple at every 30 seconds)
C- 1 Minute WU- DUs + 3 RFT of: 1 Rope Climb/50 Double Unders (I did 100 singles)/1 Rope Climb- 4:36
D- 2 Minutes WU- HPC + 3 RFT of: Row 250M/10 Hang Power Clean (65#) 6:31 Rx
Nice work Marina on that last WOD- seriously impressed on how bad you killed that..unbroken the whole way through!
Loved working with my “mom”!
Same numbers as Tina on the strength and only got up to 6 on death my wrists were in pain!!!!
C- 7:39 RX
D – 5:30RX… Tina i was only a minute faster no big deal and the last one I did 8 and then 2…
We need to get you off those singles 😉