Monday, April 8

COMPETITION VOLUNTEERS: YOU WILL RECEIVE MORE INFO SOON, BUT OUR FIRST MEETING WILL BE SATURDAY, APRIL 13 AT 12 NOON. We will have a couple of other scheduled meetings and you will only need to attend one of them for now. We will cover job assignments and judging standards. If you haven't volunteered we could still use some help. Please email cori@crossfit616.com to volunteer. The competition is April 27 & 28. So we made it through the Open and I, for one, am pretty relieved. It was a tough year for me and I definitely didn't do as well as I wanted, but I learned a lot. You should all be proud of your performances. I can't believe how many times I heard someone say "I've never done..." and then go out and do a lot of whatever it was. Angela and Stacie had never gotten chest-to-bar pullups before and both of them got a lot of reps on Saturday. I think they may have surprised themselves a little!

Now that it is over, we are going to take what we learned and start improving. We are obviously going to continue working on overall strength but we are going to focus on some specific things that gave a lot of people trouble (wall balls anyone?) As the weather improves you can expect to get outside more and running will become a regular thing in the workouts. We're going to be squatting twice a week on Monday and Wednesday. We will keep it consistent over the next eight weeks so if you're in the weightlifting class you won't have to worry about overloading. The other big thing is that for the next eight weeks, we won't be doing any sort of kipping pullup in a workout. We might practice the kip as a skill, but during a WOD, there will be no kipping! We're doing this for a few reasons, mainly strength building and shoulder health.

We're very excited to move on to the next phase of training and hopefully you are too. Let us know if there is anything specific you'd like to work on, we love the feedback.

Workout for Monday, April 8 Back Squat 10 @ Bar 10 @ 40% 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80%

WOD 12 Minute AMRAP 10 Burpees 10 Push Press (95/65) 10 Situps