February 2014

Day 2WOD 140204    

Day 1WOD 140203     An "Open" Invitation…  

Day 1WOD 140203 warm-up – Coach’s Choice On a running clock… perform the following workload for 6:0015 seconds – max effort burpees15 seconds – rest15 seconds – max effort bodyweight deadlifts15 seconds – restscore = total burpees/total deadliftsL1 – 75-85% bodyweightRx’d – 100% bodyweightSK – 150% bodyweight rest approximately 10:00… prep for AMRAP CFG Open

An “Open” Invitation…   Perspective from a Coach, Athlete, Spectator, Judge, Mentor, Owner, and Passionate CrossFitter:   I think CrossFit got one thing right when they developed The Open, which ultimately leads to The CrossFit Games.  Even though I openly admit to having mixed emotions about the evolution of CrossFit, I truly love the concept

RedShed Rest Day   Read the Paleo Riot Interview with cpj      

Day 6WOD 140201 warm-up – Coach’s Choice 10:00 – snatch practice… accumulate no more than 30 reps in 10:00… athlete’s choice (power, hang etc.) rest exactly 5:00 For time: (20:00 CAP)150 wall ballson minutes 0:00, 3:00, 6:00, 9:00, 12:00, 15:00 & 18:00, perform:L1 – 5 pull-upsRx’d – 5 ctb pull-upsSK – 3 bar muscle-ups

Day 6WOD 140201