3, 2, 1, …Go!

Posted: March 18, 2011 by Jason in WODs

CFW WOD

Front Squat

5-5-5-3-3

then: FOR TIME

30 DB Thrusters

30 Push-ups

30 GHD Situps

This is yet another reason why we train FUNCTIONALLY.

There is still time to sign up for the Open.  CFHQ has extended the first week’s WOD cut-off to Monday, so get registered now.  We have 10 athletes from our box, at least 8 of which will be here Saturday morning for their first CrossFit Competition, EVER!  I can’t tell you how proud I am of those who are steppping up to do this.  You all show amazing courage everyday you’re in the gym and this is where it pays off.  If you’ve been unsure of your goals up to this point, you have one now.  You are no longer a fan or an observer.  You are an athlete training to compete with the best in the world at the Sport of CrossFit.  Now drink the Kool-Aid!

The format for Saturday will go a little something like this.  Depending on the actual number of athletes attending, we will break up into 2 groups.  Group 1 will participate in the WOD while group 2 judges you.  Each athlete will have a judge keeping your standards of movement legit and counting reps.  We will go over the Standards of Movement before anyone even touches a barbell or jumprope, so don’t worry.  Again, everyone will be on the same page before anything happens.  We will be going over Standards shortly after 10:30 in case there are any last minute additions.  The event should be over a little after 11:30, given that it’s a 10 minute WOD. 

The last make-up for this week’s WOD will be Monday.  If you absolutely cannot make Saturday let me know and I will do my best to accomodate you.  Honestly, you will do much better on Saturday as a group than you would as an individual, but I understand we all have lives outside of CrossFit.  At least, some of us do.  SEE YOU SATURDAY AT 10:30 am!!!

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Comments
  1. Matt Short says:

    If I beat the importance of competition into your head yet, here’s an article from the CrossFit Journal you should read http://library.crossfit.com/free/pdf/CFJ_2011_AGame.pdf

    Most of the photos taken are of East Sac coaches and events.

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