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Skill
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3 Stop Clean Pulls + 1 Clean
The stops will be 1″ off the floor, just below the knees, and mid-thigh. Pause 3 seconds at each position. Work up to a moderate weight.
2 birds, 1 stone…we’ll work on your oly skills and get warmed up for the WOD.
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WOD
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Elizabeth
21 – 15 – 9
Clean, 135#/95#
Ring dips
These are squat cleans in case there was any doubt! We’ll cap it at 12:00 today!
Compare to: 1/3/12, 6/18/12, 8/29/12, 10/31/12, 6/18/13
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A new PSA from your coaches for the next time we do handstand push-ups. Next skill session will be how to kick up to a handstand gracefully without putting our feet through the wall!!!
As the Open approaches and folks are thinking about their goals for 2014, some of you may be thinking about trying out a competition. Many of you took that first step in 2013 with the Open and other local comps and had a blast. We know that this can be a scary thing for folks. As scary as it is, it can be a really good thing because it brings a focus to your training as well as nutrition, rest, mobility, and all the other good stuff that lets us kick ass in life.
With that, on Saturday January 18th we’re going to hold our first ever Evolve In-House Comp!! The coaches have been talking about it for a couple of months, and the pieces are falling into place. This will give those who want to feel what it’s like to be an athlete in a CrossFit competition an opportunity to do so in their home gym, surrounded by their friends. It will also benefit us because it will give our folks an opportunity to be judges, which we need for the Open WODs (more details to come on the Open).
Here’s the details. There will be 3 WODs. The first WOD will be announced on the website at 8:45 on Friday night, just like our daily WODs. The other 2 WODs will be announced that morning. We hope to wrap up by early afternoon. That will be dependent on how many of you want to play! If you’re not interested in doing the whole thing, don’t worry! The first WOD will be run like a regular Saturday WOD. Once that first group wraps up, they’ll be done for the day and it will be time for the rest of you to tackle that WOD with judges.
We will have several divisions with modest prizes for the top 3 in each. All the WODs will be right in line with what you do in the gym. There won’t be any weird movements or anything that you haven’t done before. Here are the categories:
Pro Men/Pro Women (can do many of the daily WODs RX’d)
Open Men/Open Women (typically scale the daily WOD for load or ROM)
Masters Men/Masters Women (45-54 years old)
Masters Men/Masters Women (55+)
As with everything, you can scale as needed but that will place you behind those in your division who complete the work Rx’d. Again we can’t stress enough that this is designed to be fun, so don’t worry about the WODs….at least don’t worry any more than you normally do for the daily WODs!!
We have a very hi-tech sign up system for this. On the white board under “Saturday”, there will be a heading for each division. Simply write your name on there if you’re going to compete in all 3 WODs. If you put your name on the board, please don’t sign up for the WOD in MBO. We’ll leave that for those who are going to hit the regular Saturday WOD. There is no cost to throw down so you might as well do it.
Because this is the Evolve In-House Comp, only members of Evolve are able to perform the 3 WODs….sorry! Please hit us up with any questions. We hope you’re excited for this, we know we are!
