J

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Climb the ladder (8:00):

3 Box jumps 24/20″ (full foot)

3 American kettlebell swings 53/35#

6 Box jumps

6 American kettlebell swings

9-9, 12-12, 15-15…etc

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Cash out: 30 Reverse V-ups

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5 Rounds for time:

10 DB push jerks 45/25#

10 Pistols (5/5)

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Cash out: Accumulate 1:00 in L-sit

Ol' Haas pulled 5 bills this weekend! Sooooo...that makes the 2nd 500# deadlift in 2 weeks at CFWC. Just sayin'...

*Perform 3 box jumps (mid-thigh) immediately prior to each work set

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Complete as many rounds as possible in 10 minutes:

8 Deadlifts 185/115#

10 Pushups (hr)

12 Walking lunges

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Cash out: Hollow rock x50

The 2012 CrossFit Games Sectional Open is nearly upon us.  CrossFitters worldwide will compete over the next five weeks (2/22-3/25) for the chance to advance to Regionals, and one step closer to the CrossFit Games.  The top thirty men, women and affilate teams will compete at Regionals, the top three at that competition will go to the Games.

I’d love for everyone to compete as part of Team CrossFit Will County.  The experience of competing as a team will bring a sharper focus to your training, deepen your immersion into the community of CFWC, and show you how you stack up with CF’ers the world over. 

In casual conversation regarding the Open over the past few weeks, I’ve heard a number of common reasons why many athletes would demure from the competition.  I would like to address a few of these now…

1. “I can’t do pullups, muscleups, HSPUs…insert goat movement here____.”  Like last year, the programming, I’m told, is supposed to be very inclusive.  Scaling, of course, is always an option.

2. “I’m just not competitive.”  Ahem…well you’re competitive enough to do CrossFit, competing against your peers, the clock, and most importantly yourself 3-5 times per week.  If you always give your WODs your best effort, whatever that effort may be on any given day,  then this will be just another day at the gym.

3. “I’m just too busy, stressed, distracted, etc…”  Unless you never, EVER work out on Thursday, Friday or Sunday, you’ll be doing the WODs anyway (the Saturday team WOD will not be tampered with).  The only extra effort required is to register, pay a modest fee, and enter your score each week.  And it’s not til death do you part.  Five WODs over five weeks.  Doable, right?

So, as you can see, there just isn’t a great reason not to give it a go.  These days, competition isn’t a big priority for me, and some of you know how I feel regarding the vast number of competitions and events that seem to happen with ever-increasing regularity in the CF community.  But a number of my clients/friends are excited about this, and if my competitive efforts can help them achieve something great, like advancing our team to Regionals, then I’m all in.  I hope you’ll do it with me.

Let me know if you’re interested and I’ll walk you through the process.

J

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21-15-9 for time:

Sumo DL highpull 95/65#

Box jump 24/20″ (full foot on the box)

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Cash out: Diamond pushup 3×8-10

3 Dragonflags

2 (Rope climb from supine, 5 rows on rope, rope climb from supine)

Wheelbarrow, 1 length

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“Erica’s Belated B-day WOD”

6 Rounds for time:

6 Push jerks 135/95#

12 Dumbell snatches 45/25#

18 Skiers

Thanks

J

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Complete as many reps as possible in 8 minutes:

3 Power cleans 155/105#

5 Handstand pushups

7 Toes-2-bar

*Score=total reps x PC weight (#)