"When you have a great and difficult task, something perhaps almost impossible, if you only work a little at a time, every day a little, suddenly the work will finish itself."
-Isak Dinesen
Today's WOD:
A. 5 sets of:Back Squat x 5 reps @ 70% + 15 lbs.
Rest 2-3 minutes
Note: Percentage should be based off of your most recent 1 RM Squat.
B. "Open WOD 12.1"
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.
See February 24, 2012 or February 25, 2012.
Important Reminder: The box will be closed on Saturday, November 3, 2012, for Kelly Starrett's Mobility Certification. I will provide you guys with a beach WOD to do on your own. If you registered for the Cert, we'll see you at the box at 9:00am. Please park on the street as there will be limited space in the lot reserved for K-star and my staff. Thanks!
808 BARBELL CLUB STARTS TOMORROW: Sunday, November 4th from Noon - 1:15pm!
On Sunday, we will kick off the first session of the Barbell Club at 808. If you are interested, this is your chance to participate in the session with no obligation. If you like what you did and want to continue for the next 3 months, then sign-up at the end of the session.
The Barbell Club at CrossFit 808 is a great way to develop your Olympic Weightlifting (i.e. the Snatch and the Clean & Jerk) through technique work, strength work, and mobility drills. Or, as Coach Joe says, “Just a fun 75 minutes to throw some weight around.”
The 808 Barbell Club will meet on Sundays from 12:00-1:15pm. Workouts at the Barbell Club will be solely focused on improving your Snatch and Clean & Jerk with programming for three different levels of experience: Competition, Performance, and Beginner. A typical day could include anything from the 3-position Snatch and/or the 3-position Clean & Jerk, other Snatch and/or Clean & Jerk complexes, 20 minutes to find a 1 RM Snatch and Clean & Jerk, etc.
All are welcome at our Barbell Club, from novices to seasoned competitors! You do not need to be breaking national records to take advantage of this special club! You will be coached by some of CrossFit 808's finest weightlifting coaches and will enjoy the camaraderie that comes with lifting in a group setting. If you haven't emailed me with your interest yet, please RSVP for Sunday: elyse@808crossfit.com. If you are not a member at CrossFit 808, but would like to participate in the Barbell Club, please email josh@808crossfit.com.
Above: Matt and Jeff Mata may haven taken the cake for the best Halloween costumes, although my judgment might be slightly biased! More Halloween pictures to come in the coming days! Thank you to all who came with festive attire yesterday!
Yesterday's WOD Board:
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