INTRO CLASS FOR SATURDAY, 3.8.14 IS AT 11:30AM

Tomorrow is another great day for CrossFit at CrossFit Lando with Open WOD 14.2. We have Paleo Naturals coming it to give out some free samples and educate people on their business, and we have all the CFLers going after this fun WOD in our second event style format for our Saturday morning. Going to finally be kind of warm too! What more could we ask for?

Please read the following carefully about how tomorrow is going to go…

If you were here last week it will be very similar. Gym will open at 9:00am. When you get here write your name on the board for a heat time. WE ARE STARTING A BIT EARLIER THIS WEEK…HEAT 1 WILL GO RIGHT AT 10:00AM. We strongly encourage you to get here as early as you can to warm up especially for this WOD as there is a lot to go over as a group and we need to start at 10:00am for the first heat. That means 9:30 warmup, 9:45 talk and setup, 3-2-1 GO at 10:00am.

I am sure any of you who know the WOD are not too happy with the OHS or CTB Pull-ups, or both. The way the rules go you only need to complete 1 rep to be eligible to keep competing in the Opens, so if you cannot do a CTB pull-up it’s OK. You have a few options, either try to get your first one and basically call it quits after 3 minutes, or band your pull-ups as you normally do for CTB and do the workout like anyone doing RX and go as long as you can. If you get through the first set of 10 OHS then your score will be 10 but you can get the full workout in.

Chest to bar means chest to bar. This is where you all end up hating me because we are going to be VERY strict on this. Your clavicle line or lower needs to physically hit the bar on every CTB rep. No freebies, no close enough. This will be strictly enforced, unfortunately it’s just how it goes. You know, like rules and such.

For tomorrow and any Saturday during the Opens we really would like people to be here for the entire class/event because it just makes the energy awesome and the event that much more fun, but if you can’t stay because of other engagements you don’t have to. We appreciate all the support of the community getting behind all our athletes.

For a breakdown on 14.2 and some advice/strategy, go here.

SATURDAY

Open WOD 14.2 (first heat starts right at 10:00am, gym opens at 9:00am)

14.2

3 minutes to complete:

2 rounds of
10 OHS 95/65
10 CTB Pullups

If the athlete completes the reps they rest the remaining time. At 3 minutes they start again and have 3 minutes for 2 rounds, this time reps go up by 2. This continues until athlete cannot finish in 3 minutes. Score is total reps.

SkWAT Team: Max Effort in 3 minutes, Deadlift 315/215