Workout 13.1

EIE Challenge Tip of the Day 12:  Get amped up for the nutrition challenge, for the open, and for life!  Power Pose for 2 minutes to lower your cortisol levels and get a quick boost of testosterone!

Friday, March 8, 2013

Friday Night Lights at MDR from 5p-8p!  Come out to compete and support each other in the first workout of the 2013 Crossfit Games!


Keg Drill
Assisted Bottom of the Squat
Hip Extension with Band
Posterior Chain Floss

Group Warmup:

Review movements, judging standards, score keeping, timing of heats, and workout setup! 

2013 Crossfit Games, Open Workout 13.1

17 minute AMRAP of:
40 Burpees 
30 Snatch, 75 / 45 lbs 
30 Burpees
30 Snatch, 135 / 75 lbs 
20 Burpees
30 Snatch, 165 / 100 lbs 
10 burpees
Max rep Snatch, 210 / 120 lbs

Notes: This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

Cool Down:

German Hang

What we do in life echoes in eternity

The class for today will be slightly different than normal, entirely dedicated to Workout 13.1.  The coach will review standards, judging, score keeping, and organize any heats if necessary.  Warmup with a purpose.  Come to the gym focused and ready to compete!  You can review the standards for the workout here!  


The LA Marathon is one week away!  For anyone racing next weekend I have below the PCF Endurance Taper programming.  

Saturday: 6-8 miles 
Sunday: Rest
Monday: Lift Heavy 5X3 Back Squat @ 70% of 5X3 max
Tuesday: Helen @ 70% effort
Wednesday: 8 x 200m @ 70% effort, 2 minute rest
Thursday: Rest
Friday: Easy 15 minutes
Saturday: Easy 15 minutes


For all in the EIE Challenge that need some motivation and humor, check out the Colbert Report on Vitamin Water!  Always remember that most of the time, the food manufacturers are concerned with making profits and not concerned with your overall health.  You must be responsible and look out for your own health, because no one else will.

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