03/09/13: 8am Class / 9am 13.1 CF Open WOD

How Saturday’s Will Work For Today and The Next Four Saturdays –

• 8am Class – The 8am class will be a normal CrossFit WOD.  I will be making the workout, and I will probably take some inspiration from the CF Open workout that week.
• 9am Open WOD – First thing’s first – Sign into Zenplanner for the 9am.  People who want to complete the 13.1 Open WOD on Saturdays should plan to show up at 9am, and leave a good 1.5 hours open.  I know this may not be possible for all of you, so for those who have time constraints, you better be early.  We’ll be setting people up in heats.  Depending on how many burpee targets we can set up, and judges available, we’ll make the heats as big as possible.  We will go through movement standards with everyone and make sure everyone gets a chance to warm up.  Please plan to judge at least one heat if you are completing the workout.  Make sure you familiarize yourself with all of the judging standards HERE.
  • Notes about the workout – This ia a 17 minute time capped workout.  Many people will only be able to get so far in the workout before the Snatch becomes too heavy.  THAT IS THE POINT OF THE WORKOUT!  I know that isn’t fun to hear, but that is how it goes.  Everyone will be able to lift the first weight on the snatch.  After that it gets very challenging.  Do not get discouraged.  This is meant to be a challenge.  If and when you get to your second or even third snatch weight, and you say to yourself “This is too heavy, and I am probably going to hurt myself,” then you are done.  We are about pushing limits, not forcing them, encouraging bad habits and injuring you.  Yes, I will be yelling at you on the burpees, but the snatches are all about technique.  Tomorrow will be fun.  Your score is for you.  Try to beat it in 4-6 months from now.  I guarantee you will.

8am Class

• AMRAP 15
  • 40 Hand Release Push Ups
  • 30 Hang Power Clean (75#/45#)
  • 30 Hand Release Push Ups
  • 30 Hang Power Clean (95#/65#)
  • 20 Hand Release Push Ups
  • 30 Hang Power Clean (115#/85#)
  • 10 Hand Release Push Ups
  • Max Hang Power Clean (135#/105#)
• Finisher – 30 on / 30 off x 3 – Hollow Hold