Congratulations to all the Clean Eating Challenge participants. We are finished with our 6 Week Challenge. Now it is time to asses just how we all did. Today we will weigh-out and assess body fat. The workout is short and sweet so that we have time to do the assessments. Please try and make it in today if you are part of the CEC. Tomorrow, we will repeat the workout that we did at the beginning of the CEC. It is important that you complete that workout using the exact set-up that you did in the original workout. If you had a modification it should be noted on your Week 1 score sheet. Tami has those in the office if you need to look at yours.
Kristin and Matt, Dueling 17.1
The 1st week of the CrossFit Open is in the books. It was a very doable workout for everyone, which was awesome. If you wanted to be inspired you needed to see two performances. Inspirational Performance #1 goes to Lur who, the day after chemo, finishes 17.1 under the 20 minute time cap and then judges two more heats of competition before going home. Inspirational Performance #2 goes to Michael, who came in Sunday and repeated 17.1, improving by 58 reps. Truly, everyone gave it their all which what we do in CrossFit…….Great Job Everybody!!!!!!
Please make sure that you submit your scores to the CrossFit Games webpage. You can click HERE to go to that page. From there you need to log-in and post your score. I will validate the scores ASAP when I have time. Please get this done ASAP. The deadline for submitting your score is 6 pm MST. DON’T FORGET!!!!!!!!!!! When you are submitting your score would you please click HELLO “YOUR NAME”, (at the top of the page) a box will drop down, then click on JOIN OR SWITCH TEAM, enter Stand Firm CrossFit, as your team.
Warm-up, (15min): Row 500m, 1/2 Tabata KB Swing, Sit-ups, PVC OHS. Dynamic Stretch
Strength, (15 min.): OH Squat
10/30 6/40 5/50 4/60 3/70 2/80 1/90
WOD: GET LOOSE
3 Rounds For Time:
Row 20/15 Calorie
20 Wallball 20/14
20 KB Swing 55/45
Icing: Weigh-out and Body Fat Assesment