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First time competitors for CFDE. Please come out to support them. Rookie Rumble 3 at Hercules Crossfit. Starts at 8:30am Sunday 12/8 See you guys there. http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=169&Itemid=118
Man, today's wod like yesterdays look like it is going to suck... http://homegrowncrossfit.com/2013/12/wednesday-12-04-13/
This is your 2am update. We tried extremely hard to get it done in a night, but it's not going to happen. A simple thing like construction adhesive derailed us. Please pardon our dust for one more day. All classes are still a go, you might just have to walk around some things. The progress looks amazing. Special thanks to David and Ash for staying with me til 0130 in the morning, all of us putting in a 20 hour day.
Announcements Get your ReeBok orders in by December 6th. Last day to save ALCF Holiday Bash December 20th, 2013 @ 6:00pm Main - CrossFit Weightlifting Front Squat (7 x 3) Metcon Metcon (Time) 2 Rounds 50 - KB Swings 53 / 35 35 - Sit-up's 20 - Thrusters 95 / 65
Prehab/activation: SMR - Lats / front delts 3x30 seconds sleeper stretch -then- Max rope climbs in 3 minutes -then- Airdyne sprints: 6 rounds of 30 seconds on, 60 seconds off for total calories. -then- 8 Rounds each, alternating tabata: - push-ups - Ab-mat sit-ups - double unders (E.g. 1 round = 20 seconds push-ups, 10 rest, 20 seconds sit-ups, 10 rest, 20 seconds double unders, 10 rest).
Competitors Program: Week 8, Day 3 (de-load) 3-position Snatch (power position, mid-hang, floor) Work to a challenging but pristine single, and complete 10 total singles excluding warm-ups below 65% -then- 3 rounds (not for time): 30 GHD sit-ups 30 hip extensions -then- 8 rounds: Airdyne sprints for total calories 30 seconds on, 60 seconds off