Gettin real with 3 days to go!

Tuesday, May 8, 2012

10 PVC dislocates
PVC rack stretch on box, 1 minute
10 PVC dislocates

Spend 15 minutes on Burgener skill transfer exercises

Start with PVC and build up performing 3-5 reps of each movement

Shoulder press 5-5-5-5-5

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Lightning round:
With 5 minutes on the clock:
Run 400 meters
With time remaining, AMRAP of shoulder to overhead (135/95)

Cool down:
5 Bridge ups, 5 second hold
Active hang, 30 seconds
Samson stretch, 1 minute 


It has been a roller coaster of a month as we’ve prepared, stressed, obsessed, and strategized over the daunting task at hand.  I know that before Regionals, the only purpose the 100 pound dumbbells served was a sit up anchor (never mind we didn’t even own a 70 pounder) and that hang cleaning 225 pounds seemed utterly ridiculous.  But we’ve done it and we’re ready to go!  All that’s left to do is surrender to the day and have a blast like we always do.  If you’ve never been to a competitive crossfit event, this is a biggie.  You can learn a lot by watching the best in the world, and with a beer garden you can’t go wrong.   Details for the event can be found here.  Hope to see you all this weekend……….”you have no idea what we’re capable of!

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