WOD 05/02/11

Brian WODs

crossfit, fitness, gym, richmond, box jumps, bear crawls
Today’s WOD:

Deadlift
5×5 @ 75%

then

Max wall balls in 30 seconds followed by 30 seconds of rest for a total of 6 minutes

Advanced WOD:

Press
@ 75% x 5, 5, Max Reps

then

3 Rounds:
500M Row
20 Pull-Ups
10 Toes to Bar

Rest as needed between rounds. Score is your slowest round.

The Open is over and I, for one, am glad. Don’t get me wrong, I had a great time doing all the workouts, but it took forever to get to the end! I’m so happy that we can get back to our regularly scheduled programming. For all of our athletes: thank you for competing. Hopefully, the Open gave you a good idea about the things that you are good at and the things that need some work. For all of the spectators and other gym folk: thank you for indulging us and working around our crazy schedule. We really appreciate it. For everyone at the gym: we hope that the Open experience gave you an idea about what it takes to be a competitive CrossFit athlete. You’ve got a whole year to work on your weaknesses before sectionals starts up again with plenty of opportunities to compete in between (Team SuperFit, anyone?). Shame on you if your flexibility (or strength, or conditioning, or…) limited you over the past 7 weeks and you don’t fix it in the next year. Training for your next competition starts now.

In the meantime, watch this jello bouncing in slow motion. It’s mesmerizing.