17.2 “In the books”!
Yet again, we had a great time Friday night, and just like this week we will have apot-luck style after-party (or “during party” if you finish the WOD before others) for 17.3. So bring some food, drinks or whatever makes you happy and get ready for another great night of the Open! EVEN IF YOU ARE NOT SIGNED UP FOR THE OPEN, PLEASE COME! It is the Cove community at its finest and we could use your help cheering, judging or keeping drinks flowing! If you are doing 17.2 “officially”, please submit your score to games.crossfit.com. We will then have to “validate” your times, so PLEASE LEAVE THE TOP PORTION OF YOUR SCORESHEET in the box by the scoresheet table. You take the bottom strip (below the dotted line) and the top stays with us! WHAT DID YOU LEARN WEEK TWO?
This workout was a bit more daunting for most, but yet again we saw some amazing moments as so many people got their first pull ups, muscle ups, and toes-to-bar. We saw athletes shocked as they got not just one, but several more of them! BUT, we also had some athletes unable to complete the skill and just WISHING it would happen. The lesson here is THIS IS JUST A MOMENT IN TIME.
For those that are still looking to get that elusive first pull up, toes-to-bar, or muscle up, you may not have “at this moment in time”, but with hard work it WILL come. We encourage you to keep practicing all the skills and drills that were part of our recent gymnastics cycle. Our very own Nicole B. collected all the different drills we did during the process and put it into a nifty spreadsheet. IF you are interested in checking it out here is a link. For those of you who hit your ‘firsts’, lets go back to the basics and start refining the movements! Sure, its fun to see someone kick their way up to the bar at the Open, but our goal is to move efficiently, so continue to dial in on the basics and aim for sound and virtuous movement!
We will be announcing the winners of week two’s intramural competition later this week… but WOW, what a week! Each team turned it OUT this week and it will be tough to find clear winners in some categories. Keep it up… it makes for RIDICULOUSLY fun.
Find a heavy 3 rep Thruster (go off the rack if the clean is a limiting factor)]]>
WOD10 Thrusters 30 Double Unders 6 Rounds Rest 30 seconds after each round completed 14 Minute Time Cap Fitness: 75/55 RX: 95/65 RX+: 115/75 Coach’s Tip: You’ll see several of this week’s movements are ones that we have yet to see in the Open, but will likely appear at some point. Continue to hone the movement and seek quality over quantity this week. You should pick a weight for the Thrusters that allow you to complete it in one to two sets for the first round. If you are doing 2’s and 3’s out of the gate it is too heavy. If you have doubles AT ALL, do doubles! This is practice, not ‘game day’, so let’s keep working on those skills and scale the number of doubles if necessary.
While 17.1 and 17.2 did not favor the “tall man”, Mike D. continues to CRUSH IT!