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The Week Ahead – Please Post 14.2/15.2 Improvement to Comments on FB

March 09, 2015

Observable, treat measurable and repeatable.  CrossFit Open repeat WODs may not seem original or as creative, but the improvements we have seen over CFO athletes has been out-freaking-standing!  Huge PRs!  If you PR’ed 14.2/15.2, please post your improvement to the comments section.

And something that shouldn’t need to be said, but I am saying anyway: there is no reason, ever, to disparage someones score.  If someone did not meet your expectations, and you have something to say about it, you should probably say something encouraging and cheer on their progress, or find something good to focus on.  It’s about being a good athlete, teammate and in the end, person.

A note on the Press Complex:

We often use progressive overloads, starting at a light weight and consistently building over time, to develop strength.  For the current Press Complex – 2 Shoulder Press, 1 Push Press followed by a 3 second Overhead hold – we are not going to mandate a build.  Every time it comes up, work up to something as heavy as you can.  Some days will be good press days, some will not be as great.  What is important is that you are pressing hard against stuff.  – That’s what she said –

We’ll back squat on Tuesday followed by a DU/Thruster WOD.  I am going to apologize in advance for this one – if you can do DU in bunches and 95/65 Thruster is easy for you, this will be muy caliente.  But we know these movements are coming in the Open – and coming soon.

For those of you really following the Open and hoping to get MU – take some time Monday to get in some Muscle Up practice.  Start greasing the groove – we know they are coming. 

Hannah is 15 and has been doing this for at least 4 years…first time competing in the Open. So proud of this kid! She completed 130 reps in the Teen RX category in 15.2 this week.

Hannah is 15 and has been doing this for at least 4 years…first time competing in the Open. So proud of this kid! She completed 130 reps in the Teen RX category in 15.2 this week.

Workout of the Day

Strength/Skill

Press Complex, Week 2

2 Shoulder Press, 1 Push Press.  3 second overhead hold after Push Press

Work from the rack.  Take 15 minutes to build to a heavy set for the day.

Conditioning

3 RFT

15 Hang Power Cleans 135/95

15 Burpees to 6″ Touch

There is a 5 minute cap.  If you complete the work in less than 5, you get extra rest.  Your score is your time or reps completed.

REST 5 MINUTES

3 RFT

10 Hang Power Cleans 135/95

10 Burpees to 6″ Touch

There is a 5 minute cap. If you complete the work in less than 5, you are done.  If not, your score is your reps completed.

So, you should have 3 scores on the board – Press, 1st couplet and 2nd couplet.

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