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Oakdale, CA 95361
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Open Prep Talk, 7:30pm Tuesday night

January 20, 2015

I will be holding an Open Prep meeting Tuesday night at 7:30pm.  The points I would like to discuss are: week planning, order game day nutrition, warm ups, identifying weaknesses and strengths and how to plan.  The Open is approaching and if you want to maximize your performance, you will need to test out your game day prep and planning.

In recent years, we did a lot of Open WODs in the lead up to the Open.  That can be helpful, but it can also be pretty stressful.  We will only attempt a couple of Open WODs over the coming weeks, but the first one will be this Saturday.  At both 9 and 10am, we will retest 14.3 – an 8 minute Deadlift/Box Jump couplet with the deadlifts getting heavier and heavier.  In each class, we will run multiple heats and each heat will be judged.  Otherwise it will be just like a normal WOD, but you will have the luxury of not having to count.

To get ready, we will test an Open WOD many of you did last year – 14.3 – and one many of you have not done in the coming weeks.  In the meantime, lift heavy, do the WODs at the gym and do a bunch of burpees in the corner and you’ll be pretty damn fit.

If you’re going to do 14.3, you may as well check out this world class effort from CrossFit Games Veteran Austin Malleolo.  In the corner Spencer Hendel is getting lapped, when he is actually crushing it.  Work out with good people, folks!

Workout of the Day

Strength/Skill

Deadlift, 1.1.1, Week 4

In 20 minutes, build to a heavy set of 3 quick singles.  Use 8-9 sets to build.

Conditioning

AMRAP 12

10 Pullups

10 Burpees

25 Doubleunders

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