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Competitive Fitness 02.07.15

6
Feb

Competitive Fitness 02.07.15

We have 25 members signed up already, can we get to 30 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

“If you don’t know, now you know” Starting Monday, February 9th, we will start offering child care. Lorelei Rivera will be helping us out. Lorelei Graduated from Eisenhower H.S. last year and is attending YVCC. She has plenty of experience with kids. She has been part of Together Church kids program in the past, and is currently a part-time nanny for a Doctor and their family of 5 kids. Last but not least she has helped us out for the last 8 years with our little one’s. We will ONLY be offering it Monday, Tuesday, Wednesday, and Friday for our 9am class(for now). This will start Monday, February 9th. We have done our best to try to keep the cost as affordable as possible. Cost will be $15 per month, and $5 for any additional child. Age for kids will be from 1yr-6yrs. We are testing this to see how it goes so any feedback and recommendations are welcomed. Please don’t hesitate to let us know what you think. For those that haven’t been able to start because the lack of child care now is the time to get started.

Prep Work
Team stretch

Workout of the Day
A.
Warm-up as if you are approaching an Open event and you MUST perform at your absolute peak. It is important to understand what your routine will be – how you will get your body and mind prepared to give your full effort.

B.
CrossFit Games Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10-foot target/14 lbs to 9-foot target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups

Rest until fully recovered, and then…

C.
Every minute, on the minute, for 12 minutes:
Minute 1 – Banded good mornings x 8 reps @ 2012
Minute 2 – L-Seated Legless Rope Climb x 1 ascent
Minute 3 – Strict toes to bar x 15 reps

Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.

For 24 minutes at Moderate Intensity:
Heavy Sled Push (30-45 second effort)
Run 400 Meters
Heavy Sled Pull (30-45 second effort)
30 Push-Ups

Cool Down
Mobility
Post results

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