05/04/10 – Event #3 from NY/NJ CrossFit Sectionals

Nutrition Challenge – There are only 10 days left in the Nutrition Challenge.  We will begin weigh-ins next Friday, May 14 and conclude them on Monday, May 17.  The benchmark workout will be retested on Monday, May 17.  Good luck to all of the competitors in the last week and a half.

Today’s Links –

• Developmental Systems – The X & O Factors for training young athletes
• How to Regain and Maintain Hip Mobility – Karen posted this in the comments section last week and it is a follow up to the importance of hip mobility.
• Joyful Abode’s Complete Recipe Index

Schedule –

• Foam Roll / Mobility Warm up
• Burgener Warm Up – Down & Up / Elbows High & Outside / Muscle Snatch
• WOD – For Time – Top Male – 9:06 / Top Female – 11:33
  • 30 OHS – 95#/55#
  • 30 Pull ups (Chest to bar for those looking to do it as rx)
  • 30 Power Snatches – 95#/55# (Bar starts on the ground and ends up overhead.  Does not require full squat)
  • 30 Feet To Bar – (Kipping is okay.  As long as your feet touch the bar and you come back to a full hang it counts)
  • 30 Sumo Deadlift High Pull – 95#/55#
  • 30 Air Squats (Crease of the Hip must be below the knee in the bottom and full extension at top)
  • 30 KB Swings (1.5 pood/1 pood) – (Ears must be visible through the arms at the top of the swings)
• 3 x 20 GHD Sit ups
• Stretch