Restesting 13.1

Shelly J

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Champagne Friday 9/19

CGO 13.1

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/20kg
30 burpees
30 snatches, 60/35kg
20 burpees
30 snatch, 75/45kg
10 burpees
(+ as many reps as possible in the remaining time) snatches, 95/55kg

compare to 07MAR2013. Post results to whiteboard/comments/Cody.

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Coaching Roundtable CrossFit Games Open 13.1 - Tabata Times

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CGO 13.4 and This Week's Throwdown

The FCF/CFSLU Throwdown will be all day Saturday at Foundation CrossFit

If you're paying attention to the RSVP System, we have replaced all classes this Saturday (except FOUNDATIONS) with competition classes to count as the official scores for CGO 13.4.

Since it's a 7-minute workout, you'll be signing up for one of the three heats we'll run during the hour. Warmup will be on you, but something will be written on the whiteboard as usual.

I'd would still like you to attend class to watch the tempo and technique output and how that relates to the work being done. It'll be your time to prep your mobility for positioning, as well as setting a game plan.

See you Saturday!

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WOD for Thursday 3/28

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/43kg
3 toes-to-bar
6 clean & jerks, 61/43kg
6 toes-to-bar
9 clean & jerks, 61/43kg
9 toes-to-bar
12 clean & jerks, 61/43kg
12 toes-to-bar
15 clean & jerks, 61/43kg
15 toes-to-bar
18 clean & jerks, 61/43kg
18 toes-to-bar
etc...

Post results to whiteboard. Compare here.

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Calf Smashing

 The other day when calf smashing:

Trainer: "USE YOUR SPIRIT ANIMAL!"
Kevin: "Mine's a chicken"

Grab a partner a smash post-WOD today.

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WOD for Thursday 3/21

CGO 12.4 aka CGO 13.3

as many reps as possible in 12 minutes:
150 wall ball, 20/14 @ 10/9'
90 double unders
30 muscle-ups

compare to 15MAR2012. Post score to whiteboard.

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* View Last Year's Prep Here *

MobilityWOD/GymnasticsWOD/FuBarbell/CrossFit Endurance 13.3 Prep:

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CGO 13.2

God save your calves. Monday was a little too similar (should have you confident for that weight), and Tuesday would have worked your jumping mechanics.

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WOD for Thursday 3/14

CGO 13.2

as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20"

Post score to whiteboard.

• CrossFit Games Open athletes will compete for an official score on Saturday.
• If you did the bench/double under workout you will only do step-ups as your calves will literally explode.
• Wear your compression sleeves/socks please.
• As always, be mindful of your posture, especially with the deadlift. Listen and respect your body.
• Cooldown properly. Don't rush this shit and just leave post-WOD.

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Additional resources:

• Official CGO 13.2 Scoresheet
• Julie Foucher Completes 274 reps on 13.2
• Fitr.tv/Barbell Shrugged 13.2 Strategy and Tips
• MobilityWOD: Calves
• The Current FCF/CFSLU Leaderboard:

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Here We Go!

You ready?

Our first FCF/CFSLU Open Throwdown is this Friday at 7pm at CrossFit SLU.

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WOD for Thursday 3/7

CGO 13.1

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/20kg
30 burpees
30 snatches, 60/35kg
20 burpees
30 snatch, 75/45kg
10 burpees
(+ as many reps as possible in the remaining time) snatches, 95/55kg

Compare to over the 120k CrossFit Open Competitors here. Post results to comments!

* Games athletes: you will not participate in the workout today, but please come to class for skill session, mobilize, as well as building a strategy for yourself during the Open Throwdown this Friday.

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FOUNDATIONS2
SKILLS
deadlift, press, push press, ab-mat situp
WOD
10-to-1 reps for quality: deadlift push press ab-mat situp
RSVP for class here.
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Research!

• CGO 13.1 Scorecard (PDF)
• Scott Panchik Before 13.1
• Dan Baily Post 13.1
• Chase Ingraham Before 13.1
• GWOD 13.1 Breakdown
• Barbell Shrugged 13.1 Strategy and Tips

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