Wednesday, April 6th 2016
WHO’S LOOKING FOR A COMPETITION?
HERE’S ONE FOR A GOOD CAUSE — AND IT’S HERE AT THE COVE!
We’d like to take a minute to tell you about an upcoming charity competition, CF4CF – Competitive Fitness for Cystic Fibrosis. This is a local 501c3 started by CrossFitters a lot like you. The only difference is, one of them has Cystic Fibrosis. CF is a terminal genetic lung disease which causes persistent lung infections and progressively limits the ability to breathe affecting 30,000 people in the United States. Most are not expected to live past 40, which is a huge improvement. In the 80’s the median CF patient’s lifespan was 20 years.
Can you imagine doing our WODs everyday with only 30-50% lung capacity? That’s what people like Megan Lauffer and Zack DeBaltzo are doing every time they step in the box. You can read more about them by clicking on their names.
On Saturday, May 7th CF4CF is hosting its 3rd Annual CF4CF Competition. It is for 2 person teams (MM, MF, or FF) in 2 divisions (Scaled or RX). The cost is $190 and ALL PROCEEDS benefit Cystic Fibrosis Research and Grants right here in Maryland. The $190 gets you and your partners t-shirts and swag bags. There will be 3 WODs plus a final for the top 5 teams. Registration is open until Monday, April 18th online HERE(http://www.cf4cfinc.org/cf4cf-md-2016-registration.html). If you have any questions, let us know. Hopefully we’ll see some of you out there!
For more information on Cystic Fibrosis, click HERE
For more information on CF4CF, click HERE
SKILL WOD
12 min EMOM
Even: 6-10 Handstand push ups
Odd: 6-10 Toes to bar
WOD
Every two minutes for 12 minutes
15 KB Swings
Max Cals on the Rower
Fitness 35/26
RX 53/35
RX+ 70/53
COACH’S TIP: The goal here is to go unbroken on the KB Swings and sprint on the rower. Your score is total cals. Notice there is no rest between rounds today. Plan accordingly, but avoid dogging it by stopping 30 seconds early on the rower. Your goal is increased work capacity not the top score on WODify.
Selin finding a great set up position and laser focused on her cleans…
