7 rounds for time of:
5 Front Squats (176#/121#)
200 meter run
The key to this workout is utilizing correct clean technique to help you rack the bar from the floor.
Most will try and muscle it up. This will work for the first round and maybe the second round but will fail horribly in the later rounds. Once you try to muscle it a few times, you will then proceed to take some weight off, feeling that it is too heavy for you and that you are in over your head. This is the wrong mind frame.
Utilize correct clean technique, the way we teach you, from the very beginning and you most likely won't have to remove weight from your bar.
Scaled weights will be available on the whiteboard during class.
There is a 12 minute cut-off.
Post time to comments/LogWod.
Joe explaining some rules pre-workout during this past weekend's affiliate team tryouts.
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Speaking of team tryouts, here is your 2010 CrossFit Games Affiliate Team:
Kyle Kasperbauer
Ricky Frausto
Dustin Tovar
Addi Kahrs
Libby DiBiase
Rebecca Wattier
These guys separated themselves from the pack completing 7 workouts over three days. On both sides, the difference between 1st and 3rd was about the same as the difference between 3rd and 4th. Congratulations guys.
Kyle Kasperbauer
Ricky Frausto
Dustin Tovar
Addi Kahrs
Libby DiBiase
Rebecca Wattier
These guys separated themselves from the pack completing 7 workouts over three days. On both sides, the difference between 1st and 3rd was about the same as the difference between 3rd and 4th. Congratulations guys.
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Speaking of the affiliate team, help us and Stacie Tovar get to California by participating in our Silent Auction/Raffle.
We will be holding a silent auction and raffle starting on Monday, May 24th that will go till Friday, May 28th. You can bid anytime during business hours. There will be large pieces of paper that will have each item listed and places for you to sign your name and name your bid. We will also have a few small raffles going on.
We have a number of really cool items up for bid such as your very own parking spot up front for the month of June. We will have massages certificates, hotel gift certificates, a Paleo care package, maybe some artwork, 1 and/or 3 month memberships, and much more. We will also be raffling off things such as being the D.J. for your class for the month of June, etc.
All proceeds will go to helping us get to and compete in California during the 2010 CrossFit Games. Thank you in advance for your generosity.
More info to come over the next few days..............
We will be holding a silent auction and raffle starting on Monday, May 24th that will go till Friday, May 28th. You can bid anytime during business hours. There will be large pieces of paper that will have each item listed and places for you to sign your name and name your bid. We will also have a few small raffles going on.
We have a number of really cool items up for bid such as your very own parking spot up front for the month of June. We will have massages certificates, hotel gift certificates, a Paleo care package, maybe some artwork, 1 and/or 3 month memberships, and much more. We will also be raffling off things such as being the D.J. for your class for the month of June, etc.
All proceeds will go to helping us get to and compete in California during the 2010 CrossFit Games. Thank you in advance for your generosity.
More info to come over the next few days..............
megan
It was a tough weekend of workouts that were well designed to cover everything that Crossfit stands for. I loved being a part of it and while I didn't love every WOD, I loved the energy and comraderie that everyone showed.
CFO is definitely going to dominate at the games!!! Good luck to the team and to Stacie (who by the way did all the team WOD's too)!
Great job 5am peeps!
HAPPY BIRTHDAY MEGAN!!!!!
AND congrats to all those who made the team!!
I love the DJ idea! Can we control the volume too? Like completely blow the speakers out? : )
Nice WOD this morning. Even though I technically DNF'd, (13 mins) I was happy I was able to go Rx'd for the entire workout. 35 front squats at 176# is really heavy for me. I may have been able to finish if I would have squat cleaned my first 3 sets. I used it on the last 4 and it really helped me to do the front squats faster. It's almost like Ricky knows what he is talking about. HA!
Way to go team, you will all rock it in Cali!!
When we placed our most recent order there were a couple of people who had items backordered. If you were one of those people please let me know so we can get you taken care of. Basically you can either pick a different color or wait to see if what you originally ordered eventually comes in, but at this point that seems unlikely. Just let me know who you were and we'll talk about your options. Thanks!
Happy B-Day G-Dawg!!! GTL!!!!!!!
11:29 rx'd - Runs were SLOW. 2nd and 3rd rounds made me wonder about that weight, but got a breathing rhythm that sort of almost maybe helped just a little. Mostly it was just heavy as shit. I liked it.