Wednesday, March 26th

We have almost completed the 2014 OPEN! Have you found things you need to work on? As I was going through some CF Magazines, I thought this info would help give some of us focus…

The article was titled “7 Habits of Highly Effective Crossfitters”

Habit 1: Warm up like it’s part of the work-out (because it is) – we aren’t just making up busy work and as much as we like to socialize, the warm-up IS there for a reason! Don’t just jump into your WOD, like the rest is unnecessary… I know we, as coaches, need to be mindful of this as well.

Habit 2: Master the Clean – focus for this movement is on hip explosion

Habit 3: Scale as needed – Rx’d is the ceiling

Habit 4: Attack all Weakness – “technique, volume, intensity and CrossFit integration”

Habit 5: Embrace Running WODS – yay! yesterday! today! Especially, as our weather improves you should incorporate running regularly even when we don’t program runs… then you will dread them less (maybe). If you run a mile daily, the 400 M run will start to seem like a blip in the wod!

Habit 6: Always Refuel after workouts – food, protein shake, recovery drink, if you are confused, ask a coach for assistance but ultimately, you have to find what works for you.

Habit 7: Go to bed early – I don’t think this one needs explanation – get sleep, your body needs to rest and heal.

“The Box Magazine – March/April 2014”

Strength: work on Hang Power Snatch increasing weight each round

2 Rep EMOM 7 Minutes

WOD

Run: 800 

Then 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 

Box Jump (24/20)

Pull Up 

Push Up 

Cool Down: (no load)

Sled Low Push to stop sign

Sled High Push back to garage door