2014 Open is a wrap!

Track Night at 7pm at SamoHi– Sign up HERE!

 Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Tuesday, April 1, 2014

Prehab:

Theraband External Rotations
PVC Dislocates
Monster Walks

 Warm Up:

400 m Run
5 Narrow, 5 Wide Lat Activations
10 Bent Over Rows
10 Front Squats
10 Push Press
10 Push Jerks
10 Split Jerks

 Classic Strength:

15 minutes to establish a max for the day of the complex:
Front squat + Push jerk + Split jerk

Notes:  Racks may be used

Advanced Strength

15 minutes to establish a 3 RM Jerk

Classic Conditioning:

AMRAP 30 minutes:
30 Thrusters (95/65)
Run 600 meters

Advanced Conditioning:

EMOM 30 minutes:
15 Thrusters (95/65)
AMRAP Double unders

Notes: April Fools, divide by 1/3. HAHA

Cool Down:

Pigeon 1 m per side
Cobra Stretch 1 m
15 Wall Extensions

The 2014 Open is officially closed! Signing up for the Open can be quite intimidating – wait you mean I CAN’T scale the wod?!?! – but I applaud all of you who did, for giving it a go. As always, Dave Castro has blessed us with the most disgusting wods his evil mind could craft and we watched some of our most loved crossfit heroes go head to head for the best scores on live feed. Every week we would all pray to the crossfit gods that the couplet would consist of two of our favorite moves so we could dominate our friends/competition securing a higher spot on the leaderboard. Having been apart of the the PCF community since the last open, I watched many of you go through squat cycles, tackle your weaknesses, train extra during open gym time, film your self, help each other and grow tremendously as athletes.  Friday through Monday all of you displayed the best of your abilities and quality sportsmanlike conduct of cheering loudly for your fellow competitors. It is my hope that you all had a good time suffering, sweating together, swapping horror stories and that it created or strengthened relationships within the gym. Speaking from all the coaches, YOU ARE ALL AMAZING. Seeing you guys pour your hearts out onto the floor in front of a crowd while being judged is nothing to bat an eye at. It takes guts and builds character. You guys are my inspiration, thank you.