Thursday, April 4, 2013

The Moment You've Have Been Waiting For...

First, I'd like to apologize for the hang cleans and push presses yesterday. Whoops!

This final workout brings the 2013 Open to a close. Good times, you guys showed a lot of heart and plenty of physical and mental strength. We've got one more WOD to hit.

This week's Throwdown will occur at our CrossFit SLU facility beginning at 5pm. Pizza and beer after.

Onward to more!


WOD for Thursday 4/4

CGO 13.5

as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups

* If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc...

If scaling, utilize the Masters Women's jumping pullup (see standard in the "Additional Details" video below)

Score sheet and instructions here. Post results to whiteboard. Compare here.


For those who like the reminders, I present the following.

Here's the deal: trust your training. By now, you've got what you've got and you'll do how you were always meant to do. I know that sometimes we get excited by seeing all these cool strategies pop up, but if you haven't practiced those particulars, you probably won't have it come Go Time.

Trust your training.

That said, enjoy!

CGO 13.5 Movement Standards:

Additional Details:

Video Submission by Julie Foucher:

MobilityWOD 12.5 Prep:

GymnasticsWOD Breakdown 12.5:

MobilityWOD "Prepping For FRAN":

MobilityWOD Ep 136: Technical FRAN Improvement:'s 13.5 Strategy (skip to 1:21):

GymnasticsWOD CGO 11.6


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