March 4th, 2013 Practice: Pullups, Dips- work on this skill or do 2 rounds of max strict pullups and/or dips. score lowest #
WOD:
Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of: 30 Jump and touch 185/135 pound Deadlift, 20 reps 10 Handstand push-ups
WOD Demo with CrossFit South Bay by Again Faster Equipment - video [wmv] [mov] [HD mov]
[youtube http://www.youtube.com/watch?v=o9iQdsptVLM&w=560&h=315]
So we are 2 days away from diving into this years open. I know that alot of you may feel that you are not even at a place to participate but I look at it as a good measuring stick of where you are now and it will help you see how far you progress in this upcoming year. I'm sure there will be a lot of , " Remember when we did 13.1? "
So, let's do our best and most of all HAVE FUN! if you take it too seriously it will become annoying! So let's have a great time and encourage each other a lot! If you give your best then practice being ok with your score. There will be an opportunity to do it multiple times so you may have another shot to do better. But in the end, Did you give your best? If you did then be happy with that.
The OPEN WOD will be done as a group on thursdays from 6-8pm and/or Sundays from 1-3 pm.
You may do it at any time from wednesday to sunday but if you want to experience a bigger group with a little higher intensity in the room you may want to wait for those days.