Sunday was Awesome!
Every athlete that competed did great! Thank you for showing up today and giving the wod 100%, and thank you to all the people who helped out and judged the athletes, without the judges we would be screwed so I appreciate everyone helping out.
Your scores have to be posted by 8pm on Monday the 2nd. Make sure you post them before then so I can approve them or you will get locked out and won’t be able to post for the rest of the open.
If you forgot your scores all the sheets are still at the gym from Sunday.
We’ll be starting something new which will continue every week.
Every Monday, Wednesday and Friday We’ll be doing some Oly lifting practice.
Monday’s we’ll be going working on the Snatch, Wednesday working on the clean and Friday the Jerk.
This will be the warm up for the workout and will take about 20 minutes to practice.
The idea for most of us is to work on our technique and learn from others to fix certain flaws that stand out in most people.
Here’s Nick with High Elbows and an upright Spine position which seems to be an issue in the dip with everyone.
We’ll be going over this and other flaws in everyone’s techniques to make the movement more efficient and improve the lift.
*****Also For the Remaining of the Open Wods On Saturday’s at 10am we will be holding a class to help make the movements in the Open wod for that week easier and more efficient so when we perform the Wod on Sunday we’ll have a better grasp on it.
I saw a lot of movements that needed a little work which would make a huge difference, there’s no need for that so make sure you show up next Saturday.
Every Wod we do can be done easier and more efficient so let’s work on it together and figure it out.*****
I’m going to hire a photographer to come down next Sunday to take some great action Pics!
YOU guys look awesome when your training, this is the best time to take some action Pics so make sure you wear your make up!
Wall Ball Shots
Try and complete the same amount of reps that you got last week.
Make sure you use the same weight you used the first time and last week.
He finally did it!!!!!
Carmine finally met Froning after being on a train for 5 hours and waiting impatiently in an exhibit Carmine finally met Gallaleo or whatever that thing says on his ribs.
Carmine definitely goes after something he believes in.
I guess Isernio 3:16 wasn’t enough for Carmine he wanted the real thing.
Congrats dude, I’m not sure who’s more excited Carmine or the dude behind him, and that guy with the hat just does not look very happy at all.
Carmine must have not spread his sunshine his way.
We’ll be doing workout 15.1 for the Wod on Friday all day and on Sunday at 10am where everyone that will be competing in the games can come and do the wod with the group.
Remember you still have time to sign up for the games. You have to sign up before Monday at 8pm when the posting for week one is completed.
Sign up man this shit is fun.
And remember your being judged so don’t make this difficult for your judge, do everything right so your judge doesn’t have to no rep you.
No one wants to no rep their friends so don’t make it hard for them.
Complete as many rounds as possible in 9 minutes of:
115/75-lb. deadlifts, 10 reps
115/75-lb. snatches, 5 reps
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
If you missed the Show
If you are doing the scaled division the workout is:
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
Click here to see Carmine.
Look who popped up in my email box, Amanda Kozora the Dog Whisperer.
She’s apparently found a great place to train at searching over and over again. I can understand it must be a liitle difficult to geet used to not seeing me everyday. I do tend to bring the sunshine out in everyone.
But, it’s hard being in several thousand places all at once, eventually I will figure it out and we’ll ll live happily ever after. I’ve heard that finding a new Box, Or Home is not easy. especially coming form a super box, kinda like super bass.
But once you find something you like and finally settle in it’s well worth it.
Keep up the good trainin Amanda you were a huge part of your gym and will always be remembered.
So here’s the workout that we did two weeks ago and was supposed to be part of the interval graph.
however! Put your thinking hats on. The workouts can easily follow the Open Wods each then were screwed. But for now let take a chance and continue with the Thursday from two weeks ago.
If you are serious about the Open and dont want to fuck it up, then don’t show up at all, danka.
If you are serious but not to serious and show up and do the best you can.
If you are totally serious about stealing the title don’t even think about coming . Save yourslef for Friday then if you didn’t like your score save yourself for sunday.
Up to you.
Wod #3 Cycle 2
Row 1,000 meters
[5 Rounds 7 Push Jerks, 25 Pull ups] Read More