Monday, March 3, 2014

Paul_snatch
Paul.

Workout of the Day

In 40min:
Snatch Push Press -MTR- 3-3-3-3-3
Power Snatch -MTR- 3-3-2-2-1-1-1
Snatch Push Press + Overhead Squat -RFH- 3-5×1+1/

*Score heaviest successful lift for each exercise.

Notes–Well, the first week of the Open has come and gone! Now we are back to the grind for a few days until the second workout is released on Thursday night. Now you guys have an idea of how things will go. We will likely be adjusting the make-up times a little bit to give you guys a few more opportunities if you can’t make Saturday. Because of space and logistics, it would definitely best if you all can try to make Saturdays work… besides, it’s more fun and I promise we will do a BBQ this week. I think we’ll be back to sunshine for a while. In the meantime, take care of yourselves… cool down and stretch after your workouts, eat well and get to bed at a decent hour. See y’all tomorrow!

Announcements
Skills Classes–Mondays at 5:15pm, and Thursdays at 5:15pm. Immediately following the announcement of the Open workout on Thursday, Aaron will be coaching on the movements that will be in the workout. It’s gonna be on the fly, so sign up to reserve your spot and get some extra coaching and strategy so you are ready to go on Saturday! To sign up go to crossfitcostamesa.com, click on class registration, and then on the skills class. If you don’t remember your login, there should be an option to enter your email and “forgot password”. Email Linds or G if you have troubles!
Bring A Buddy–Will be CANCELLED for the next 5 Saturdays because of the Open. Let your buddies know we are sorry for any inconvenience.

Link Love
Read6 Tips So You Don’t Ever Fall Out of Love With CrossFit, by Lisa Scotto.
WatchDusty Highland: Backward Roll to Support.
EatPaleo Chocolate Swirl Pumpkin Bread, from Brittany Angell. Yes, please! (Just remember… sugar is still sugar… don’t fool yourself).

Competitive Program
Group #1
7am or 7pm
In 40min:
Snatch Push Press -MTR- 3-3-3-3-3
Power Snatch -MTR- 3-3-2-2-1-1-1
Snatch Push Press + Overhead Squat -RFH- 3-5×1+1/

**Score heaviest successful lift for each execise.**

Group #2
Rest Day

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