Friday 130301 Seven Rounder

Next week is the first CrossFit Games Open WOD and we have 23 athletes signed up to compete!  The WOD is announced via CrossFit Games website (and associated media like twitter and facebook) on Wednesday nights at 5pm if all goes as planned.  Sign up for the Open now by going here.  Each Thursday night at the Hut we will run the open WOD- a great environment with a cheering hometown crowd, judges and your fellow athletes pushing hard to get as many reps as possible. Start getting psyched up by watching some of the media videos and reading the articles about the top ranked athletes and those regular people doing the WODs at boxes all over the world.

If you are not signed up to compete in the Open, you will still be doing the Open WODs in the regularly scheduled classes on Thursdays at 6 and 9am and 4pm in the afternoon.  Fundamentals participants will be doing the same at 8am.  If you ARE signed up, you really should attend the 5-7pm time evening session- as that is when the energy is best and you will have the greatest opportunity to do your best.

Weekly programing for WODs during the open will look SOMTHING like this:

Monday- strength and short WOD or finisher

Tuesday- slightly longer WOD, not too heavy or soreness enducing

Wednesday- recovery WOD and mobility and midday Yoga at 11:15am.

Thursday- OPEN GAMES WOD

Friday- Recovery WOD, something fun, some skill work and mobility

Saturday- 8:30am make-up games wod, 10am team WOD

Strength classes will meet as usual- Monday and Wednesday at 6pm.  Monday will be a heavy oly session, Wednesday will be dynamic/fast movements to train oly lifting.

Not participating in the OPEN and wondering how your training fits into this scheme?  It fits in perfectly- yet the cycle is simply slightly more predictable for the next 5 weeks- the movements will still be constantly varied, the WODs challenging, and your fitness will increase.

Friday- compare to April 20 and August 17, 2012

class times at 7, 9, 10am and again at 3 and 5pm.

Running drills warm up 

-then-

Inverted Tabata run up and down Cross Creek Road:

6 rounds of 10 seconds hard, 20 seconds easy jog/walk

-then-

Turkish Get ups

10 minutes, progress as heavy as possible, switch arms after each rep

-then-

Seven rounds for time of:

5 strict pullups

10 Wall ball shots* (20/14#)

15 KB swings (24/18kg)

20 Double unders

Use same scaling as prior WOD to compare results.

*still working on WB shot targets!... try and use the same target you used last time.