run 900m
skills work #1 - #4 3-5 reps of each x 2 rounds
burgener warmup
CrossFit WOD
7 rounds for time of:
pwr snatch 95#/ 65#
snatch balance 95#/ 65#
overhead squat 95#/ 65#
Announcements:
- Nutrition 101 DVD playing this Thursday March 18 2010 @ 7:30pm. If you think you know how, what and when to eat then you especially need to attend. Please bring a notebook as the dvd is full of important information. Nutrition has to be a priority if you are busting your butt during wod and you care about the results on the board and how you feel the next morning.
- We need to lock in our volunteers for the Invitational. Please add your name to the list started on the events board.
- Paleo challenge is underway. Stay focused!!!! Any questions please ask!
- Anyone interested in a 5am or 9am class? If you are serious please post to comments and let us know.
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"Change your thoughts and you change your world"
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Andrew building up to his back squat 1 rep max. Nice range of motion!! Speaking of range of motion. As always after a coming from a competition we are reminded that our range motion is the only thing you have control over. Doing extra reps is the worst thing to do in a competition. The goal of the competition is to do the most work in the least amount of time and when you miss reps you are doing more work than you need to and it is taking you longer to get it done. So that will separate qualifiers from those that just missed the cut off.
Now from a non-competition side range of motion is still just as important. Proper or full range of motion creates long, flexible and strong muscle fibers. Once you can achieve this your muscles can now produce more power and are less likely to be injured. It is a disservice to yourself if your #1 focus is not full range of motion (barring a permanent physical limitation). As a whole let's hold ourselves to a higher standard it will only pay off in the long run.
RESULTS:
CF WOD
Athlete Results rx pwr snatch # snatch balance # ohs # Lenka 21:05 rx Andrew 26:32:00 rx Dustin 32:04:00 95 75 75 Sammy 21:05 75 75 75 Vince 27:38:00 75 75 75 Steve G 23:57 65 65 65 big Mike 28:03:00 65 65 65 ROM Dips 17:14 65 45 45 ROM Red 25:59:00 45 45 45 Ron 02:42 65 45 45 Jamie 28:19:00 45 45 45 Ed 23:16:00 45 45 45 Mihai 12:45:00 35 35 35 Delia 16:38:00 35 35 35 Gail 19:17:00 35 35 35 Aimee 13:02:00 35 35 35 ROM RJ 18:16:00 35 15 15 Elvia 15:59 25 hang 25 25 Tiffany 19:27 25 15 25 Shalina 23:54 55 45 45 5 rnds John Drew 15:14 35 hang 35 35 4 rnds Eddie J 13:45 25 25 25 modfied Rose 15:50 pvc pvc pvc 5 rnds Denice 10:54 modfied O-Lift Z
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