Friday 130201 Three Parts

February is GAMES STANDARDS month.  Games standards refers to complying with the rules/standards for range of motion in the Games workouts.  For the next month and throughout the Open, Coaches will be extra focused on giving you feedback on your range of motion.    Today make sure you get that bar locked out over head- no dip and drive of the knees.  If you don’t follow “games standards” protocol for range of motion requirements… your “rep” will not count!  This extra level of strictness in judging will raise the bar so that all are ready for being more closely scrutinized during CrossFit Games workouts!
I’m signed up.
All signed up for the CrossFit Games Open.  That wasn’t a question… I was telling YOU that I am signed up for the CrossFit Games Open.  Are you signed up for the CrossFit Games Open?  There’s the question mark! NOW I am asking you.  Are you?  Well… if you are considering it- ask some others their opinion on it… get an idea about what it is like by hearing someone else’s experience.  Ask a few people, a few coaches.  There is plenty of time to sign up but I encourage you to start the decision making process now- so that if you ultimately decide to do it- you will have some time to get in the right frame of mind.  More on this topic to come…
Hope you can join in on Sunday morning.
Friday’s WOD: classes at 7, 9, 10am and again at 3 and 5pm.
Opener WOD, for time:
30 Hollow rocks, 20 superman, 15 hand release push ups, 10 pull ups (no bands), 5 burpees
-then
Shoulder press
5-5-5-5-5
Volume set- work up to ~85% 1Rm and hold for all 5 sets
-then-
Finisher
2 rounds, for time:
30 Hollow rocks, 20 superman, 15 hand release push ups, 10 pull ups (no bands), 5 burpees
Post all 3 results to chalkboard… hope you can post some PRs for shoulder press to PR board.