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Ready for the Week

March 23, 2015

Small change to the strength plan this week – we’ve moved the Press Complex to Wednesday.  We will have conditioning WODs on Tuesday and Thursday (with a Pullup/Dip strength session on Tuesday).  The last WOD of the Open, online 15.5, there will be Friday and Saturday – there appears to be Thrusters, Burpees and Box Jumps left.  Could they somehow add those three into one movement? Do a burpee onto a bar, jump the bar onto the box and do a Thruster on top of the box?  Does this sound safe?  Did I just create something?

Second, let me commend you for being stoic in the face of the new HSPU standard.  If you did any social media surfing, the HSPU standard was reacted to like a turd in a punch bowl.  I have always adhered to the “Doomsday Principle” made popular by the Outlaw Way, but it’s pretty simple.  Basically, when it comes to CrossFit movements, the most strict or difficult version is the default.  All this means full extension on everything at all times, full lock out at all times, and constantly adhering to these standards.  Yes, we saw some (maybe a lot) of no reps on the HSPU over the weekend.  But there was no whining, no complaints, just fighting to meet the standard.  Now that we understand this new standard, we will work to meet it.  I have been around CrossFit for a bit – I was there when they dropped Chest to Bar pull-ups on us, extended the rings beyond our reach for Muscle Ups, and made us touch a target for burpees.  It ain’t going to get easier folks.  And you wouldn’t want it to. 

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Workout of the Day

Strength/Skill

Back Squat, 5RM Work, Week 5

Take 20 minutes to build to a heavy set of 5.  If possible, add 5-10# to last week’s total.

Conditioning

OTM for 16

Even 12 Box Jumps 24/20

Odd 30 seconds of Thrusters 95/65

Rest for 30 after each set of Thrusters.  If you finish the Box Jumps early, you get to rest there, too.  Score is total number of Thrusters completed.

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