The final Open WOD has been posted.  It’s the same as the final WOD as last year, # 40mg a thruster/pull up ladder.  Maybe I’m a CrossFit schill, search but I dig this.  We get to compare off last year and nothing, sickness and I mean nothing says CrossFit like thrusters and pull ups.
 
Good Times CrossFit in Sacramento is holding a CrossFit competition on April 14th.  I’m going to sign up.  It’s sort of short notice, and they are saying there is no scaled division.  This might be tough, but it’s a good time up there.  Let me know your thoughts on FB.
[youtube http://www.youtube.com/watch?v=m7Jra8_g–g&w=560&h=315]
Louis pointed me to this excellent article from Talk To Me Johnny, What Kind of Exercise Will I Need?  The CrossFit prescription is a little different, but John puts forward an awesome, simple template to get strong.  This is the basis of the CrossFit Football program.

Workout of the Day
 
Strength/Skill
Jerk
Build to a heavy single in 15 minutes
 
 
Metcon
3 Rounds For Total Reps
1 Minute of Push Press 95/65
1 Minute of Kettlebell Swings 55/35
1 Minute of Shuttle Sprints
Rest 1 minute