Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results.
-Andrew Carnegie

10a Oly-Lifting: Snatch + 2 OHS – 60% (of snatch) x 5 sets
Snatch pull – 80% x 3 x 3
Snatch push press – 3 x 5
Planks – 2 x 1 min; no weight

11a Team WOD: “The Relay”
Teams will complete
Station 1: 20 Bumper Plate Squats 25,45
Station 2: 20 DB Overhead Any-way 20,35
Station 3: 20 KB SDHP 53,70
Station 4: 20 Burpees
Run 100 meters between each station

12p Open Sectional WOD 12.3: Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

CrossFit chicks possess a confidence, commitment and sense of accomplishment that puts them at the forefront of their gender. Read more..

WOD: P1. 3 x 8 strict pullups (use least assistance possible-add weight if needed) rest 1-2 min. between efforts.
P2. 3 Rounds:
15 KB swing (35,53#)
15 kipping pullup

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

Skill: hollowbody ring hold

WOD: For time:
15-12-9-6-3 Front Squat (95,135#)
200 m. Run after each set of FS.

4:15 Open Gym/ Competitor:
Open gym: take advantage of working on your weaknesses, mobility or make up a WOD.
Endurance WOD: Follow todays CFendurance.com WOD
Competitor: 1. Make up 12.3 WOD if you are NOT going to be here Saturday.
2. Hit Mobility inregards to 12.3 WOD
3. Work skill work and cycling of movements: Box Jump (20,24,30,36”-back down), Pushpress (start with Rx weight and go heavy, then work back down), TTB (9,12,15,18-back down-unbroken reps)

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”
-Confucius

WOD: P1. 15 min to Develop 5 rep max bench press
P2. AMRAP 5 min
15 double-under
15 hand release pushup

Beyond personal fitness and leading the charge against the obesity epidemic, Sullivan believes CrossFit competitions are important for local economies. “Any city should be grateful to have a CrossFit competition in their city,” he said. Watch more here..

REMINDER: March Session of On-Ramp begins today at 6:15pm: Mon,Wed,Fri On-Ramp classes.

Open Sectional Athletes: Great work to all of our competitors 2 weeks into the CrossFit Open! Our crew had a fun time over the weekend participating at the Arnold Classic for week 2, including a CrossFit after party hosted by Reebok. Look for pics on Facebook!

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
Winston Churchill

WOD: CrossFit Total
1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift
(add all 3 lifts to obtain your CFT)
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
(compare)

Paleo Challenge Summary

End of Challenge Needs!

• Benchmark Cindy!  Friday classes will be a Cindy Make-up Day.
• We will also take your Body Fat% measurements, sign ups will be at the gym!
• With your journal, you will submit your before/after picture (hard copy or digital), your before/after measurements of your thighs, hips, waist, arms, etc.), your before/after body fat %, and your before/after Cindy scores.
• Between Wednesday and Saturday, you need to drop off your entire journal and requirements at the gym.
• We will determine winners by Wednesday, March 7.

WOD: Make up/GOAT day: Priorities
1. Cindy: AMRAP 20 min. 5 pullup, 10 pushup, 15 squat
2. Pick a strength GOAT. Back squat, shoulder press, deadlift. perform 5@75%. 3@85%. 1+@95%.
3. Open Sectional WOD 12.2/Snatch work.
AMRAP 10 min: 30 Snatch (45,75#), 30 Snatch (75,135#), 30 Snatch (100,165#), AMRAP (120, 210#)

Open Sectional Week 2 workout announced
Reminder: If you are NOT traveling with us to the Arnold Classic this weekend, these are your options for completing/being judged for this week:
1.Thursday March 1 during Open Gym, 415pm.
2.Film yourself completing the workout (standards).
3.Saturday March 3: Set up appointment with 812 CrossFit in Columbus Indiana (Contact Craig for details: 812-552-4623).
If you do not complete the workout with one of the following options you will NOT receive a score for week 2.

Skill: Kickup-handstand hold.

WOD: P1. Snatch grip deadlift. 1-1-1-1-1
P2. High Hang & Power Snatch progressions
P2. AMRAP 5 min (or 75 reps, whichever comes first): Power Snatch (50,75#)

4:15 Open Gym/ Competitor:
Open gym: take advantage of working on your weaknesses, mobility or make up a WOD.
Endurance WOD: Follow todays CFendurance.com WOD
Competitor: OPEN WOD 12.2 If you need to be judged this is the ONLY time to do so via HCF.
otherwise: Oly-Lifting progressions (Snatch)
1. Burg Warmup: down-up, scarecrow, muscle snatch
2. Snatch lands: 2”, 6” , full squat.
3. Snatch skill transfer: Snatch pushpress, OHS, pressing SN balance, Heaving SN balance, SN balance
4. High hang snatch
5. positions: floor, below knee, mid thigh, finish

LAST DAY OF THE PALEO CHALLENGE!
By hcfchallenge
AH! It’s your last day of the challenge and I bet some of you have been dreaming of this moment for 30 days!
But Let’s Reflect on What the Last 30 days has meant for me, for you: (read post from above link)

Today is also our Benchmark WOD to see the change in results…

WOD: ‘Cindy’
AMRAP in 20min.
5 Pullup
10 Pushup
15 Squat
(compare)