Max Rounds in 3 Min. of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.
Complete as many rounds as possible in each cycle. Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.
Results
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Love this. Quote of the Day from CrossFitSantaCruz.com:
“Community is paramount to our success as human beings. Making personal connections with the people you workout with will make your CrossFitting much, much better. It makes the hard work more tolerable when you get to share it with others. Every time you come in, make sure you check in with at least one other person in the gym about how you are doing and how they are doing. It will keep you both coming back.”
Push-ups, push-ups, push-ups. Work on them. Work to keep your core tight, move as a plank, and get your elbows in. Set a goal to keep your forearms vertical in the bottom position. Tonight I showed a few people the blocking technique of blocking the forearm while doing a push-up to keep the elbows from moving back. It was eye-opening to see how much the loading changed. Working to get your push-ups done properly will lead to improvements in presses and overhead movements, as well as handstand push-ups and ring work. Put them into the warm-up or do them on your own. Think your push-ups are great? Then practice planche push-ups (reversing the hands to point behind you).
Watch Kelly Starrett explain it better here:
CF Games:
Tomorrow the registration for the 2013 CF Games Open begins. Our goal is to have a bigger turnout over last year. Remember that you will do the WOD’s each week here in the box. We will follow last year’s plan of programming them specifically each week on one set day, while allowing for a make-up day on Saturdays. The Open is a giant CrossFit Community-wide competition that everyone can compete in and see how you rank. You are in as long as you continue to RX a WOD. Once you scale your score will no longer count for the gym. Gyms must score as high as possible to qualify a team for Regionals while the top 48 men and women in the Northwest Region will advance to Regionals in May/June. Remember this year is also the new 40-44 year old Master’s division.