Tuesday, December 8th 2015
CRUSHING PRS ON THE SQUAT CLEANS!
AMAZING job today on the squat cleans. Not only did we see some big numbers posted, the form and technique used to execute them has come a VERY long way. If you weren’t able to attend class yesterday and want to re-test, come in any time for open gym and get after it!
HOLIDAY WOD AND POTLUCK
Mark your calendars for FRIDAY, DECEMBER 18TH at 6:30pm as we’ll be hosting a Holiday WOD and Potluck (this will be in lieu of the regular 6:30pm class). Please click on the below image to RSVP for the event on FB so we can get a good headcount. And feel free to post whatever you plan to bring — we will also put a sign up on the White Board at the gym for you FB haters.
Before the potluck eating/drinking we’ll do a “12 Days of Christmas” WOD. Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. But of course we won’t reveal ALL of it. The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day! And don’t bother Googling…there are countless versions of it out there. Ours will be “just for us”!
Lastly, we will be running our last foundations of 2015 NEXT WEEK (12/14 Monday, 12/16 Wednesday and 12/17 Thursday) at 7:30p each night. Let’s get those friends and family members who have procrastinated their 2015 resolutions to get a jump start on 2016!
TUESDAY’S WOD
If you’ve read this far… thank you for indulging us for all the news and announcements. And before you read the below, PLEASE COME TO CLASS REGARDLESS OF HOW DAUNTING IT MIGHT SEEM! Trust us, it will be one of the most rewarding workouts you’ve done here!
As many of you know, the CrossFit Games starts many months in advance with the “CrossFit Open”. The “Open” acts as the qualifier to find the fittest people on the planet. The great thing about the “Open” is that it is designed for EVERYONE to participate in one way or another. It’s a five week cycle (one workout per week) that is performed by all CF athletes around the world (from beginners to the elite). It is a great way to gauge your progress over time, see how you fare against all worldwide participants… and most importantly, it is a TON of fun. While the workouts have varied year to year and week to week, we tend to see many of the same movements come up time and time again. Granted, they are in different time domains and paired with other movements, but the ‘experts’ have boiled the ocean to come up with THE most likely movements you will see at one time or another in the Open. This is a great way to see where your strengths lie… but equally important… highlights your weaknesses. With the open just a few months away, it’s time to start prepping!
“OPEN TEST”
RX and RX+
AMRAP 20:
50 Wall Ball
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Bar Facing Burpees
20 Cleans
20 Jerks
10 Snatches
10 Muscle Ups
RX:145/100
Fitness- Open Test
AMRAP in 20 Minutes
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Sit ups
30 Pull ups
30 Burpees
20 Cleans
20 Jerks
10 Snatches
10 Bar Facing Burpees
Fitness: 95/65
And don’t worry… even though it’s listed as an AMRAP, most will be lucky to get anywhere close to the end of this list!!!
