Monday 20150105 Open Workout

Posted: January 4, 2015 by totactfit01 in Uncategorized

S/S/S:

Back Squat

5, 5, 5+

add 5-10 from 22 Dec.  Click here for a refresher

WOD:

Are you readypic courtesy of CrossFit Desert Valley

 

As we start getting into Worldwide Open season, we will be revisiting past Open WODs as a chance to gauge how far we have come and to help get us back into the mindset of dealing with whatever Dave Castro throws our way

so today….

CrossFit Open WOD 11.4

10min AMRAP

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 Muscle Ups

 

Video courtesy of CrossFit.com

A trip down memory lane as the former director of the CrossFit Games, Tony Budding goes over the standards for 11.4.

Note: For any 55+ aged athletes, the RX’d weights for OHS are 110 for men and 75 for ladies.

 

Scaling Options:

OHS 95/55 (or 80% of your 1RM OHS)

Muscle Ups: 10 Chest2Bar Pullups + 10 Dips

Xtra:

Snatch High Pull

5×3

Increase weight each round

 

Couch Stretch – 2 min per side

Heel cord mash – 2 min per side

.

Athletes and Coaches:

Below are some great CFTOTF opportunities to help you towards your fitness goals in the New Year:

CF Nutrition Seminar: Overview of Paleo and Zone (Pick one)
-Mon 5 Jan 1130 HAWC Classroom
-Tue 6 Jan 0700 HAWC Classroom
-Tue 6 Jan 1730 HAWC Classroom

Winter Warrior I Team Competition: Sat 17 Jan.
-Information:
https://totactfit.com/winter-warrior-i-team-competition/
-Register your team or sign up to volunteer:
https://www.eventbrite.com/e/winter-warrior-1-tickets-14274999909

Lurong Paleo Challenge: 5 week challenge starting Mon 19 Jan
(this is not an endorsement for Lurong)
http://www.challengeseries.lurongliving.com/resolution15/

Cold Steel Challenge: 9 week Fitness Challenge beginning Mon 12 Jan.
Signing up is easy:
* If you participated in one or both of the past two Cold Steel challenges
on DailyEndorphin, log into your existing DE account here:
https://www.dailyendorphin.com/de/login
* From your user dashboard, click the orange “join” button in your “News & Notes” area.
* Then select the conference size you wish to compete in (“Deterrent 17-25”,
“Effective 11-16”, “Safe 6-10”, “Secure 1-5”)
** NOTE: Select “Effective 11-16” to find the CFTOTF team
* From the next page, select the team you wish to join
Please note that if you do not select a team to join or start your own to
complete the sign up process, you will not be a participant in the challenge until you do so!

Or:

* If you have not participated in either of the past two Cold Steel
challenges on DailyEndorphin,
Click or copy/paste THIS entire link into your internet browser:
https://www.dailyendorphin.com/de/signup/join/group/1058/371b8a
* At the next page, click on “Create an Account”.
* Enter your personal account information in the required fields and click
the “Create Account” button.
* Click the orange “Yes Sign Me Up!” button to reaffirm your intention to
sign up for the challenge.
* Then select the conference size you wish to compete in (“Deterrent 17-25”,
“Effective 11-16”, “Safe 6-10”, “Secure 1-5”)
* From the next page, select the team you wish to join. Please note that if
you do not select a team to join or start your own to complete the sign up
process, you will not be a participant in the challenge until you do so!

* You are now a participant in the challenge. Click the “Return to
Dashboard” button.
* PLEASE NOTE: You are NOT a participant in the challenge until you’ve
followed ALL of the above steps to join it.

 

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