!!!ATTENTION QUALIFIER COMPETITORS!!! Make sure to get in the gym Monday and Tuesday to work on the movements you will need to perform for the event this weekend. You must email norcalcfregionals@gmail.com by Tuesday night to finalize your spot in the comp. See yesterday's post for more detail.
We are planning to train relatively hard Monday and Tuesday for the WOD's this weekend. We want you to build confidence in the exercises and your output ability so know what to expect in the Qualifier and how to approach the WODs. You all are encouraged to come to classes and do warm ups, skills practice, and light conditioning Wednesday and Thursday but are encouraged to take Friday off.
Here's the video for the Workout A movement standards: http://www.vimeo.com/4348856
Here's the video for the Workout B movement standards: http://www.vimeo.com/4349123
!!!ATTENTION ALL OTHER MEMBERS!!! You all are encouraged to come out on Saturday or Sunday to watch the competition and cheer us on. The event will be a site to see, don't miss it. Besides, the GYM WILL BE CLOSED FRIDAY AND SATURDAY so there really is no reason to stay in Sacramento.
Tabata The Following:
Row for Calorie
Burpees
Shoulder to Overhead Any Way 165/95
*Use worst of all eight sets for score on burpees and overheads, and use total calories divided by 8 for rowing score. No rest between exercises. This WOD should be a good prep for workout A of the qualifiers.
Travis and Loren Practice For Qualies from CrossFit East Sac on Vimeo.
The event is short but brutal. Hard to manage the overhead presses after the exhaustion of muscle fatiguing rowing and burpees. Both athletes approached the wod a bit on the conservative side and we expect to see faster times next weekend.
