Thank you to everyone who will participating on Saturday. A competition really does take a village. If you are competing on Saturday, but plan on working out Friday, go through the warm ups through rep 6. Then do 3 sets of 3 overhead squat. 6:45am Check in 7am Judges Briefing (all volunteers should attend) 7:15 Athlete Briefing Events 1 & 2 7:30am Heats begin! There will be taco plates for $10 – tacos, rice, beans and salsa bar. Free massages by Massage and Bodywork Education Center! Please make sure to check out our amazing sponsors. WOD’N’DONE and W.O.D Welder have gifts for all volunteers and athletes:) RX SMART Gear Redmond Life W.O.D. Welder WOD ‘N’ DONE Born Primitive Massage and Bodywork Education Center Workout of the Day Front Squat for load:#1: 5 reps @ 40%#2: 5 reps @ 40%#3: 2 reps @ 50%#4: 2 reps @ 65%#5: 2 reps @...Read more

Workout of the Day AMRAP 20Run Parking Lot12/10 Calorie Row5 Toes to barRead more

Still taking donations – there is a table in the annex for you to drop your stuff off. Wipes, basic toiletries, sleeping bags, blankets, towels, hand towels, diapers are in great need. Also – If you have some time on Saturday and would like to help out – that would be amazing! Let Alison know, along with your t-shirt size:) Workout of the Day Squat Clean for load:#1: 3 reps @ 40%#2: 3 reps @ 40%#3: 3 reps @ 50%#4: 3 reps @ 60%#5: 1 rep @ 70%#6: 5 reps @ 75%#7: 5 reps @ 75%#8: 5 reps @ 75%#9: 5 reps @ 75% Clean Pull for load:#1: 3 reps#2: 3 reps#3: 3 reps#4: 3 reps#5: 3 reps#6: 3 reps#7: 3 reps#8: 3 reps#9: 3 repsRead more

Workout of the Day “Jumping Randy” 75 Power Snatch 75/55300 DoubleundersRead more

Ok – I may have spoke too soon. You may want to use your working 1RM for this work. Take your 1RM Front Squat and multiply it by .90. Monday is basically a re-do of Friday’s session. That session left my legs, especially quads pretty, pretty spicy. So, if you are competing this weekend, here’s my recommendation: do the lifting on Monday and Wednesday. On Friday, follow the warm up protocol, then call it and practice some skills that get you ready for Saturday. I will post something. Thursday will be our standard row/row/light gymnastics pre competition workout. And make sure you are checking the accessory page. Theres some good stuff going on over there. Other items in need! Workout of the Day Front Squat for load:#1: 5 reps @ 40%#2: 5 reps @ 40%#3: 5 reps @ 50%#4: 3 reps @ 65%#5: 3 reps @ 75%#6: 3 reps @...Read more