Tuesday 160315

Week 3 Super Hero First Place WINNER – By day he is known as mild mannered Dustin….CrossFit Open 16.3 Dustin transforms into the HULK!!

Second Place Super HERO Winner – Robert C AKA “Green Latern”. Robert did 16.3 in costume and came in again on Monday to re-do and improved by 15+ reps. Maybe Robert has the Super Powers and not so much the Green Latern…..

Week 3 Winners: 
Bryant M – For getting his first ever bar muscle up and continuing on to get several more rounds during the 630a class!!
Jason P – The 630a class was on fire….Jason also joined the ranks of the bar muscle up club.
Deby G – Who was skeptical that she would be able to get any snatches at the weight prescribed, but gave it her all and ended up with two full rounds!!
Jenn H – Was able to conquer the chest to bar jumping pull ups. She told Coach E, she knew what she needed to practice for next year and Coach E said, “There is  no next year, there is right now, lets go”, and she did!! 

Dixie S – Entered her first RX score of the 2016 CF OPEN.
Steve B – For being an old guy (Master’s athlete), he is sitting in 18th in the Southwest Region and 308th in the World! It’s amazing what happens when you eat your vegetables. :-)
Troy C – For being even older than Bender and he is currently sitting in 8th for the 45-49 year olds in the SouthWest Region and 120th in the World. 

Week 4 is upon us and we are looking forward to CELEBRATE with the 80’s

Keep up the good work, PR’s, fun, and SPIRIT of the OPEN!!!

Week 3 Custom LCF Leaderboard – http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Skill
A.

Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

WOD:
B.
For time:
10/7 Muscle-Ups/ C2Bar/ Pull ups/Ring Rows
15 Deadlifts 275/185  245/153 225/123 185/93 lbs
20 Handstand Push-Ups to 4″/2″ Deficit/ HSPU/ Progression
40 Alternating Pistols/ Progression
20 Handstand Push-Ups to 4″/2″ Deficit/ HSPU/ Progression
15 Deadlifts 275/185  245/153 225/123 185/93 lbs
10/7 Muscle-Ups/ C2Bar/ Pull ups/Ring Rows

*Scale weight of movement as needed for progression and smooth speed through B.  Ask your coach for help.
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COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:C

C.
Three sets of:
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
Rest 2 minutes

D.
Three sets of:

Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

 

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