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Tuesday 170228 Push Press 3 Rep & Triplet

Many factors should be considered when addressing the success of a single workout.  Some obvious variables are current level of fatigue due to previous training days (or even weeks and months), amount of sleep or rest (not necessarily the same), nutrition and/or fueling quality and quantity are the 3 that come to mind for those athletes who train regularly.  Then there are logistic type variables like time of day, weather conditions like heat or humidity, location (home turf or competing on the road), and then there’s altitude.  You see below that Holden completed 17.1- a relatively low skill level workout that was VERY taxing on the “engine”- at 9’000 feet in Crested Butte, CO.   I’m interested to hear how much better he thinks he could have done without the added difficulty at altitude.  And of course, the fact that he has a PhD in exercise science means he will be able to predict with a high level of accuracy what his time could have been here at the Hut!

One other variable that I want to mention is the fact that doing an open WOD puts an athlete in a different mindset- one that is competitive in a way that a daily WOD is not.  While yes, DB snatches tax the posterior chain quite a bit, especially done at high repetitions- it’s the elevated level of intensity that an athlete brings to a WOD during competition that  results in not just better scores- but in even more soreness than usual.  So be ready for it the days following an Open WOD.  You might be feeling like a newcomer to CrossFit with regards to post-exercise muscle soreness after hitting the next Open workouts over the course of the few weeks to come. Best course of action to deal with soreness is eating healthy, hydrating normally, and getting in a lot of low intensity, whole-body movement.  Worse thing you could do is to drink alcohol and be inactive.  Both exacerbate soreness to the extent that it could actually cause severe medical issues… so take precautions.

Holden goes after 17.1 at 9,000 feet. How much faster could he have gone at sea level?

**deadline for input of 17.1 score extended until Tuesday at 5pm**

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 minute limit- push press from rack, 3 reps
Post 3RM to chalkboard/journals
Recent push press: Jan 19 2017 5RM, July 20 2016 7×3, May 24 2016 7×3, March 2 2016-5×5, Dec 30 2015-7×3, Dec 12-1RM
-then-
21-18-15-12-9-6 reps/round for time of:
Butterfly sit ups
Step lunge
ring rows (feet on Rogue block or ground)
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour
Come in and practice skills and movements that might show up for Open WOD 17.2
A list is posted in the Hut of things you might practice

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

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