Wednesday, March 7, 2012

Open WOD 12.3 announced!

"The key is to keep company only with people who uplift you, whose presence calls forth your best."
-Epictetus

Above: It is important, especially in this high volume Open WOD, to execute full range of motion, so you are not being "no repped"! Watch the MOVEMENT STANDARDS VIDEO!

Today's WOD:
Skills Set:
Wall Climbs
Tall Box Jumps (Regional Style)


5 rounds each for time, of:
500m Row
20 Toes to Bar (or 20 KB Swings at 70/53 lbs.)
Rest 3-minutes

Open WOD 12.3 has been announced! 
This week (like last week) the Open WOD will be programmed for our regular classes on Thursday. We will also still be holding our Saturday Night Open WOD event.
  1. We will hit the Open Workout of the Week on Thursday as the WOD for all classes - If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just come to the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on our Facebook page.
  2. Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Saturday Night Lights will begin at 4:00pm. Please sign-up on the sheet at the box or on our Facebook page - note if you are a registered athlete or not. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
  3. Validation - You must watch the weekly Movement Standard Video that the CrossFit Games website provides, and understand what is full range of motion for every movement in the Workout. Your judge is not responsible for you not understanding what the full range of motion is!
  4. Posting your scores online - After you have been validated it is your responsibility to post your score online! The deadline for doing this is before 5:00pm PT (2:00pm DST) on Sundays, however I do not suggest waiting till the very last minute.
  5. The CrossFit 808 Team - Throughout the Open, each team will be ranked (both in the World and the Region) based on their top 3 female scores and their top 3 male scores. There are many factors that go into deciding who will represent our team at Regionals. Ultimately, the decision will be entirely up to the coaching staff, but placement in the gym at the end of the Open will be taken into consideration.
Thursday in-class validation:
6:00am: Kehau, Bob E., and Mary
8:30am: Val, Peedi, Jenn, and Shanelle
Noon: Sharnell, Rome, Kurt, Jared, Peter H., Blaine, Horace, and Jon
4:00pm: Mia, Lai Lai, Jules, Jade, House, and Nicole
5:00pm: TJ, Janet, Dennis, and Alicia (visiting)
6:00pm: Jeff Chang, Mark, Lin, Jeff Mata, Peggy, Chad, and Jaimie

Saturday Night Lights:
Rachel Lai, Jaimie Kinard, Bob E,. Will Shen, Linzy, Jackie, Coach Mike, and Bush

Yesterday's WOD Board:

1 comment:

  1. 3/7/12 - Day 22...
    B - 4oz frittata (egg, sausage, tomato, spinach, mushrooms).
    S - green juice (spinach, kale, pineapple, apple, carrots, mango), macadamias.
    L - 6oz wild ahi (sesame oil, coconut aminos, lemon juice, garlic, ginger), kale/chard/spinach salad (coconut aminos), 1/4 cup macadamias, 1 small banana, 30g dark chocolate (85% Lindt).
    D - 10oz laulau (pork, butterfish, luau leaves, salt), 4oz wild ahi (sesame oil, coconut aminos, lemon juice, garlic, ginger), poi, sweet potato pudding (canned coconut milk).

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