2014 CrossFit Games Open: Arte Et Labore

The CrossFit Games site is up and running.  I’ve registered a team for CrossFit Oakdale, check so make sure you sign up as CrossFit Oakdale as an Affiliate and as a Team.
It’s $20 bucks and it’s a great event to test you fitness against everyone in the world (that exercises competitively at least).
For a CrossFitter, buy more about this is OUR SEASON.  Come together, work hard, support each and get sweaty.
This year’s motto: ARTE ET LABORE.  Look it up.
[youtube=http://www.youtube.com/watch?v=FDr8u9bKCCg&w=560&h=315]
“Blocking” for efficient burpees. Smart.
Workout of the Day
Strength
Shoulder Press, 5 sets of 2, 90% of 1RM
Take 10-15 minutes to warm up.  If this weight feels heavy, which it may, us the 95% 1RM rule
Conditioning
AMRAP 5
5 Left arm dumbbell thrusters 45/35
5 Right arm dumbbell thrusters 45/35
5 Burpees
Rest 5 minutes, then repeat the AMRAP 5.  10 total minutes of work.  Pick up round 2 where you left off.  With the rest, focus on fast, snappy and efficient burpees.