Journal.Crossfit.Com
"For 17 minutes once a year, we suffer for someone else. We do what we can to make a payment on the debt we owe for the gifts we’ve received." -- Scott Zagarino, on this year's Fight Gone Bad event that benefits warriors, kids, and the kids of warriors.
WOD
AMRAP in 15 of:
300m Row, 30 WB Shots.
*2 (Hopper Athletes) Choose one based off weakness:
A. Endurance: Run or Row 3x(1:00, 2:00, 3:00) equal work rest.B. Olympic Lifting: Power Clean and Jerk, 5×1 at 80%, Power Snatch, 5×1 at 80%, Overhead Squat, 5×1 at 80%
C. Gymnastic: Strict Pull ups 4 x 8-15, Strict Ring Dips 4 x 8-15, Strict Toe to Bars 4 x 8-15
C. Gymnastic: Strict Pull ups 4 x 8-15, Strict Ring Dips 4 x 8-15, Strict Toe to Bars 4 x 8-15
http://whole9life.com/2010/01/all-banged-up/
Most of us will be pushing it pretty hard over the next 2 months preparing for a chance to compete in the Mid-Atlantic Hopper. Some of us are implementing Wendlers 5-3-1 for Strength, then hitting the WODs without mercy. Other's are doing 6 days a week, trying a new diet, and running 5k's on their "rest days". Just remember, take care of yourself. Eat good, Sleep good, and relax. Take days off when you need it. Read the article above for some good insight.
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