Saturday 20140308 Open Workout @ 0900

Posted: March 7, 2014 by ladygrape01 in Uncategorized
For everyone that is registered for the Open- we will be doing the Open WOD Friday at 0600 and 1130, Saturday 0900, and Sunday at 1600 to come in and either do the WOD for the first time for score, or try it one last time to improve an existing score.  Our goal is to do this all 5 weeks of the Open.  NOTE:  This week’s Friday Night Lights session will not happen at TOTF.  CrossFit Artis is hosting the “Classics 3” from 6-9 pm.  Click here to check out their site.  If you signed up, we’ll see you there.  If you did not, come down and cheer on our folks and other CrossFit Athletes.

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Carl Paoli breaksdown the Reebok CrossFit Games Workout 14.2 and how to set up for the overhead squat to maximize efficiency and mechanics at shoulder and hip level before moving onto to the pull ups. Carl gives you 3 different styles for the pull up to focus on in order to 1. Kicking Pull Up 2. Kipping Pull Up 3. Butterfly Pull Up. Video courtesy of NakaAthletics. 

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WOD:

CrossFit Open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Post Scores to Comments/ LogWOD

Don’t forget to submit your scores by March 10th to games.crossfit.com and one of the TOTF judges will validate it.

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Overhead squat tips courtesy of Barbell Shrugged.

Chest-to-bar pull-up tips courtesy of NakaAthletics.

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If you have done 14.2 already, and are not looking to redo it, we’ve got you covered!

HeroTimothyBrenton_th

“Brenton”

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty
pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Post Time to Comments/ LogWOD

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X-tra Work:

(for those doing 14.2)

3×30 feet walking lunge with bar in front rack position

Increase weight each set

(for those doing Hero WOD)

None

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Homework (done on your own time outside of class):

(for those doing 14.2)

Thoracic Rollout – 4 min

(for those doing Hero WOD)

1 mobility drill per Mobility WOD Poster

2 minutes per drill

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