12-11-09
“Don’t wait to strike while the iron is hot; make it hot by striking.” Walter B. Sprague
These three ladies weren’t waiting for the iron to get hot. They were at the box at 0530 beating it until it was red. Nice job this morning girls.
Today’s WOD courtesy of Eva T. Crossfit Santa Cruz Central
10 - 8 - 6 One arm at a time, For time
Dumbbell Hang clean and Jerk
One arm overhead squat
Hang Power snatch
Attention all those interested in competing in the 2010 Crossfit Games Sectionals. Please see Anthony so we can get you going with WODs to prep you and to get your shirt size for an Ultra Limited Edition Team Crossfit Redline shirt.
Here are some new details concerning the games.
This year there will 7 Regionals in U.S., divided into 21 Sections. We are in the South Eastern Region, Florida Section. North and South Carolina have been added to our regional this year and the number of seeds that will be sent to the games has been cut back from 7 to 4. The Florida State Sectional with take place March 13th and 14th in West Palm Beach. The Sectional will send 15 men and 15 women to the Southeast Regional Qualifiers in Jacksonville on May 15th and 16th.
Competitors WOD:
“If you lack the courage to start, you have already finished.”
Day 16 Training:
part 1:
On the minute every minute for 7 minutes perform 5 squat clean thrusters - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples
rest 8+ hours
part 2:
Run three 5 minute blocks
2 minutes rest b/t blocks
In each 5 min block of running you must maintain a pace “just below” your threshold; there can be no ups or downs in intensity; the goal is to keep the pace high and challenging and maintain it for 3 blocks (the distance covered and speed per block must be identical - this will allow you to judge your intensity)