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Competitive Fitness 02.26.14


Competitive Fitness 02.26.14

Just a reminder that the CrossFit Open starts this Thursday. Don’t forget to sign up, (Click here). We Currently have 31 members signed up. If you don’t know whats it’s about here is a good write-up on why you should do it.

To Do the Open or Not….
Also here is something  one of our members shared on our Facebook page. 
“We have quite a few athletes signed up for the open but there are a whole bunch still missing too! Get registered people! If you are one of those people who is on the fence about it or you are saying “next year”, talk to your coaches or someone else who has done it! The open can be an amazing experience. Is there a chance that something will pop up that you can’t do? Probably. Is there a chance that you will surprise yourself and do something you didn’t know you could? DEFINITELY! Let’s be honest the Open isn’t for Fronning or Briggs…it’s for you and me. It’s an opportunity to push ourselves and see what we are capable of and then do it again next year and see how far we have come. Are you competing against the world…well I guess technically. And it is fun to play with the numbers. But really this is just doing a WOD, in the same place you do everyday. Will people be watching you? No! They will be cheering for you! And yes you will have a judge…but just think of them as someone who is actually counting reps for you so you don’t have to try and remember them yourself. I have so many open memories that still get me all choked up just thinking about them, but that would make this post waaaayyyy to long. (Feel free to ask me about them, but don’t be surprised when I start telling the story and my eyes tear up!) We are all blessed to get to workout next to some amazing people everyday! Now get online and get registered!!!!” -Tanya Gutierrez Leishman
Prep Work

3 Rds of
5 RDL’s
5 Mid thigh snatch pull
5 Power Snatches
No more then 75/55lb

Workout of the Day
Take 15-20 minutes to build to today’s heaviest Snatch

Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM

Three sets for times of:
5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes

Cool Down


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3 Responses

  1. Jonathan Douglas

    Squats felt heavy, really heavy, Big Rich inspired me to go at 365 for 3’s on last two rounds, should have been there for all five, but realistically, it wasn’t going to happen this morning. Snatches were frustrating, didn’t establish a heavy single had to do some form work at 155 there about, two misses at 185.

    On the WOD Marcos and Tashina were encouraging me to do some censored things to the air to work on the hip drive. Need some more practice with the Muscle Up progression, a great deal more. Enjoy the workout, and btw isn’t there something starting tomorrow ?!

  2. sandra

    Short class for me today I wanted to get to the squats but I got stuck on the snatch I so badly wanted 110 but that’s ok I learned where I need to focus and ill get it. I got 75. 85. 95 105.

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