Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Back squats, 2-2-2-2-2-2-2 (rest 60-90 seconds between sets)

For 12 minutes, complete:

On even numbered minutes, do 3 Clean and jerks at 70% your 1RM
On odd numbered minutes, do 15 Burpees

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MWOD #16

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The CrossFit Games and The Open

There is a going to be a lot of talk around the box about The Open, the beginning stage of the road to The CrossFit Games. I LOVE The Open, and I hope every single person in our box signs up to play. For some of you, The Open is the best part of CrossFit, preparing all year for it. For others, The Open seems a little scary and intimidating, and you may be doubting if you should sign up. Here’s the deal: It’s not about how good you are, or how good you think you are. The Open is about community, about being a part of something bigger than you can ever imagine. No matter your skill level, commit to sign up.

The really cool thing about The Open is the camaraderie it builds between us all. I promise you will want to be a part of that. For the five weeks of The Open season, it literally is all anyone talks about. It’s fun to strategize and plan with your friends. And, you will find out things about yourself you didn’t know you were capable of doing.

Competition is awesome because there will always be something that creeps up that exposes a big hole in your training. Here was mine: Rope climbs and bar muscle ups (among other things). In this competition in November, Reid and I were supposed to do rope climbs (on nylon rope), bar muscle ups, and snatches. We had a game plan that I would do rope climbs to start, then Reid would do bar muscle ups, then we’d share rope climbs, and I’d do snatches.

See this picture? That’s what I did the entire WOD -stand and watch Reid work. I did not get one rope climb. Not one. Nylon rope is super hard to climb, and I hadn’t ever done that before. I couldn’t get one rep, and poor Reid had to carry the team on that one.

I haven’t ever felt so defeated and awful in my life. It was horrible. But on the way home, I made a promise to myself that I would never ever be in that situation again and committed to conquering all of the holes I saw in my game. It was my “Rich Froning moment”, and since then, I’ve gotten much better at rope climbs and am working on the bar muscle ups.

So don’t be afraid of the competition – remember, it’s just another WOD, and at the end of the day, it’s you vs. the clock, nothing more. It’s such a fun time to be a CrossFitter, and I hope everyone signs up to play!!

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Monday WOD, December 10, 2012

11 thoughts on “Monday WOD, December 10, 2012

  • December 10, 2012 at 12:00 pm

    What were some times and weight from this morning???

  • December 10, 2012 at 12:48 pm

    I guess the Roosters didnt show this morning…

  • December 10, 2012 at 2:01 pm

    Squats: 255/265/275/275/275/280/285
    WOD: 145# C&J

  • December 10, 2012 at 2:42 pm

    Out this morning. Good job Jake!

  • December 10, 2012 at 3:29 pm

    Squats: 225/235/245/255/265/265/265. Failed on second rep last two sets.

    WOD: 165# on C&J. Tougher than it looked on the board!

  • December 10, 2012 at 6:44 pm

    Worked up to #180 snatch
    WOD: w/ #155 squat clean & jerk

  • December 10, 2012 at 7:07 pm

    CF7 WOD is really close to Mike’s Gym today too! Crazy! Did Back squats, then 10 rounds of 2 snatches and burpees, EMOM. Fun day today!

  • December 10, 2012 at 8:01 pm

    Loved today’s wod! & LOVE squats!

  • December 10, 2012 at 8:28 pm

    225 all the way through
    135 on wod. Not even close to 70%.

  • December 10, 2012 at 8:45 pm

    145 / 155/ 165 squats
    Did Lean for 20m

  • December 10, 2012 at 9:03 pm

    295, 315 last set. Did this WOD last week at 135#

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