Monday, February 29th 2016
16.1 IN THE BOOKS (ALMOST)!
We had a ball kicking off the Open with you this weekend and couldn’t believe how many breakthroughs occurred. It is so clear that when you challenge yourself with the support of this community, amazing things happen.
We will be announcing team spirit winners TOMORROW for week one. The creativity was amazing and we ALL had a ball watching and participating. Team leaders, if you haven’t already, submit all photos and selfies that you want the judges to consider!
One last reminder that scores need to be submitted by 8p Monday evening. To that end, you MUST go onto games.crossfit.com and login and submit your own score. You should have taken that bottom piece of the score card with your total reps and put that number in to officially submit your score (as well as if you did RX or scaled). You do NOT need to put Brian or Marina as judges (although you can). You can use your actual judge and we can validate it!
Please remember that we are running a full class load on Monday and because this WOD requires a lot of space, we cannot accommodate more than one or two athletes as a time (during regular class). Of course we want you to get your scores in, but not at the expense of disrupting a scheduled class. We STRONGLY ADVISE YOU DO NOT RETEST THIS WOD unless you think you will significantly improve or care tremendously about your regional ranking. This was an extremely taxing WOD on the shoulders, quads (and lower back) and we are in the middle of a split jerk cycle — we would rather you put your energy there and focus on 16.2 than digging in again to eek out a few more reps. Thanks for your flexibility and understanding.
STRENGTH WOD
Walking lunges….(just kidding!)
Take 12 minutes to find a heavy load of the following:
2 Push Press + 1 Split Jerk
(make sure you are not push jerking during the push press!)
WOD
4 Clean and Jerks
6 Burpees
8 Toes to Bar
10 min AMRAP
Fitness: 95/65
RX: 135/95
RX+: 155/105 (chest to bar)
COACH’S TIP: Find a moderate pace and stick with it. The clean and jerks do not need to be unbroken, but focus on fast singles. Use a hook grip to save your grip for the toes to bar.
Check out our FB page for all the great photos, but here’s Martine’s son counting her reps and cheering her on. Later that night he was on the rig practicing his pull ups. Inspiring… literally!
