Friday, March 14th, 2014

Hey Folks!

Todays WOD looked like a fun one, but since I plan on doing the Open WOD Friday, I opted to rest today 🙂

14.3 Looks like a goody!  With ONE caveat.  Form, form and more form.  Notice how Stacy Tovar was grabbing her low back and hitching like crazy towards the end of her WOD?  That’s bad news.  Don’t do that.  Not only because we’ll be picking your discs up off the floor afterwards, but because it’s inefficient and not conducive to achieving a good score.  Watch for the top scores that go up for this wod – if there are videos released for them, you’ll see the athletes maintaining their good form for as long as possible.  For many that will be the entire time, and it also reveals the great from the good.  Anyway, this looks like it should be a really fun WOD – but it has the potential to cause some very sore low backs and even the possible injury.  Don’t be that guy/gal.  Thanks!

Warm up

2 Rounds – 10 dislocates, 10 OH squats, 10 toe touches, 10 hops

Health

Press 2×5

Pull ups 2×5

18-12-6-12-18 For Time:
Air Squats
Push ups

Performance

“Open 14.3”
AMRAP 8 of:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Longevity

3 Position Snatch @70%

18-12-6-12-18 For Time:
BoxJumps 24/20
Burpees

***I suggest taking a rest day or just doing some mobility if you plan on doing the Open WOD on Saturday

Mobility:
Stretch – Hamstrings, Calves, Pecs
LaX Ball – Pecs, Traps

See you in the gym!
The CrossFit Sudbury Team