Leader boarding 2014

CFD headbands are in! If you ordered one come and get it! There is ONE extra if you are “that guy” and didn’t order one

Friday 2/21/14
Snatch warmup
+
Hang power snatch (mid thigh)
work up to a heavy set of 3
then
3@95 3@90%
+
For time:
2 rounds for time:
60 Wallball shots (20/14)
60 Shoulder to overhead (95/65)
60 Overhead squats (95/65)
*For all exercises each partner has to do 15 reps before their partner can begin.
**15 min time limit

Alright, I’ve been meaning to write this for a while and I’ve just been lazy in doing it. As most of you know, the CF open(leaderboarding 2014) starts next Thursday. Like last year we will be running heats on Saturdays and Sundays after class. If you need to do it during the week they should ideally be done during open gym time or a time approved by Joe or myself. I know its a stressful 5 weeks for most people but try to make it fun and just try your hardest, AVOID THE LEADERBOARD! Lots of you arent super familiar with the open and what will be in it so I thought I would give you guys a little break down. The open the past 3 years has been mainly about being “all inclusive” meaning anyone can do the workouts nor matter strength or fitness level. For the most part the movements are basic and dont get too technical unless you pass certain points under the time limit. If you have any questions or if you are wondering if you should sign up please talk to Joe or myself, we will tell you yes sign up! It was a blast last year. Lets make it even more fun this year!

Movements that are almost GUARANTEED to be in the open:

Wallballs
Box jumps
Double unders
Toes to bar
Muscle ups(late in a workout)
Deadlifts
Shoulder to overhead
Thruster
Clean(all variations)
Snatch(all variations)
Burpees
Pullups(chest to bar)

Movements that MIGHT show up but dont hold your breath:
Bar muscle ups
Anything with a kettlebell
Handstand pushups
Pistols
Rowing

Movements the are MOST LIKELY NOT going to be in the open:
Any running, especially a far distance
Rope climbs
Handstand walks
Max full squat snatch, always an option for power or full
Max effort barbell lifts
Workouts for time(all will be amraps of some sort)
Super long workouts (longest WOD the past 3 years were 17,18 and 20 min)

Im sure theres more but thats what I can think of right now. Hopefully you found this helpful in your decision to sign up

32 things you learn growing up. All of these are pretty good

Interested in competing in the pro fitness league? Check out the combine details

I wish they would do these more like the old days