Monday – 130311

Reminder… there is a new afternoon SCHEDULE. Again, we are sorry if this inconveniences anyone, but the classes will be less congested and you late workers will have another 30 minutes. Come to the gym a little early and do some mobility work. Everyone could use more mobility work.

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I’ve updated the Open Challenge Scoreboard to include our Regional and Worldwide rankings. Great work everyone! It’s all about climbing up the list from this point forward! One thing that really stands out is the vast difference in the ranking of athletes that were only separated by a few reps or even seconds on a tiebreaker. I’ve seen this before, but let this be a huge reminder for you newer people that EVERY REP COUNTS!

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Over the past few months we have been working to develop our own app to track workouts, results, PRs, etc. We’ve decided that we don’t want to reinvent the wheel. But we also believe we need to advance our current system of tracking everything. The best thing out there right now is WODIFY. It can be used to track our workouts, results, PRs, schedule, memberships, diets, attendance, dues, retail entire lives. Take a look at their stuff and let me know if you think it would be a good addition. They offer a virtual whiteboard, it essentially combines our membership manager, our whiteboard, our gym records, and whatever PR tracking app you use into one program. All information will be available in one place and accessible via PC or mobile device. Our current whiteboard would be replaced by a double flat-screen PC setup. Here’s the catch, it’s expensive (but awesome). We would provide all of the hardware, but would have to bump all current memberships by $5/mo. Since everyone would benefit, everyone would have to contribute.

WOD

Conditioning

Gymnastic Skill Transfer Kipping Practice

10 Min of Hang Clean to Thruster Practice

10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 75/55#
3 Burpee Box Jumps 20/17″
3 Pull-ups
6 Hang Clean to Thrusters 75/55#
6 Burpee Box Jumps 20/17″
6 Pull-ups
9 Hang Clean to Thrusters 75/55#
9 Burpee Box Jumps 20/17″
9 Pull-ups
12…

Performance

Gymnastic Skill Transfer Kipping Practice

10 Min of Hang Clean to Thruster Practice

10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 95/65#
3 Burpee Box Jumps 24/20″
3 C2B Pull-ups
6 Hang Clean to Thrusters 95/65#
6 Burpee Box Jumps 24/20″
6 C2B Pull-ups
9 Hang Clean to Thrusters 95/65#
9 Burpee Box Jumps 24/20″
9 C2B Pull-ups
12…

Competition

1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

2a) 3X10 GHD Situp – As fast as possible- rest 60 sec.
2b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30″
9 C2B Pull-ups
12…

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