Competitive Saturday 10-25-14

Prep Work
Team stretch
And you guys thought you would get to go without Fran…:)

Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B, C and D.
“The 2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes”
Against a running clock, perform the following for time:

“Chest-to-Bar Fran”
Complete rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups

2008 Winners: Chris Spealler – 3:01, Gillian Mounsey – 5:17

Rest until the clock hits 10:00, and then…

Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Burpees
(clap overhead in the air – straight line from wrists, hips and ankles)

2008 Winners: Matt Chan – 2:33, Libby DiBiase – 3:23

Rest until the clock hits 20:00, and then…

For time:
30 Squat Clean & Jerks (155/100 lbs)
(perform as squat clean to overhead anyhow – thruster out of the bottom is fine)

2008 Winners: Jason Kalipha – 2:46, Caity Matter (Henninger) – 3:30

I like to look back occasionally to reflect on how far the sport of CrossFit has come in such a short amount of time. It’s a nice way to see how far athletes have come in this sport, because the mind-blowing, winning times in 2008 would be mediocre today. It’s also a nice way to honor those who were competing, coaching and/or supporting this sport before there was any money to be made or fame to be achieved. We were all in it because we loved it, and we loved the community. Please keep that in mind, and realize that in 30 minutes you will do all but one sub-5 minute event that comprised the 2008 CrossFit Games in Aromas, California.

Cool Down
Mobility
Post results

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