Regional’s Weekend…

First and foremost it was awesome to see a bunch of Savin Rock members come up to North East Regionals. It was nice to see a small group of black and lime green in the stands cheering on some of the best. It was nice to see the flicker in the eyes of the members, the dreams come out, and the fire that some of them had. This weekend was unreal it was full of heart break and of course excitement. For you that missed it I highly recommend that you make it next year and catch it on the internet on games.crossfit.com. This weekend for Dan and I was a weekend that revved us up for 2015. We are now in the process of making our plans for the 2015 season so that we can both be on the floor next year. I know that all of us don’t want to compete at this level so this is a good time of the year to evaluate where you are and where you want to be by the end of the year. All those new year resolutions where are they? Have you completed them? And if so what are your new goals? Fitness and health is a journey that is constantly evolving and we have to evolve with it.

Michelle and John AKA Rambo

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– split jerk press (find that balance)
– snatch grip RDL (shoulder down and back)
– kip swing
– double unders

Then

FITNESS-
A. Split position press x 5 x 4, rest 30-60 sec
B. Snatch grip RDL @ 43×2 x 3 x 5 sets – rest 60 seconds
+
3 rounds @ 80/90/100% effort
15 kb swings
10 S2O @light weight
5 burpees
150m run
rest 3 minutes bt. rounds

PERFORMANCE-
A. Split Jerk – build to a tough single w/ perfect form here in 4 attempts
B. Snatch grip RDL @ 43×2 x 3 x 5 sets – rest 60 seconds
+
3 rounds @ 80/90/100% effort
15 PC @ 115
15 S2O @ 115
15 barbell facing burpees
50 double unders
rest 3 minutes bt. round

The SRCF Crew



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