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Wednesday 150325

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Courtesy of Matt Schneider...

"Saturday, The Open, 15.5, for most of you this is just the next workout before you head to Regionals. For a few of us it will be the end of our 2015 CrossFit Games campaign. Over the past 4 weeks many of us hit new PR’s or even hit our very first (insert movement here). Others curled up in the fetal position and cried ourselves to sleep after failing at overhead squats. I digress……

Your Sanctify Leadership (Paul and Josh) want to invite you to gather and celebrate those GAINS, PR’s, and our fabulous Sanctify community this Saturday following 15.5. First we sweat together and then we eat together. Paul will be spending some time in the kitchen making eggs and some paleo sweet potato creation I can't remember all the details of. YOU, bring yourself and something to share post WOD. Some examples of possible items you could bring are as follows but not limited to:

Bacon
Cupcakes
Smoked brisket
Bloody Marys
Fruit
Bacon
Cupcakes
Bloody Marys
Random other breakfast item

Let’s face it, we have different diets. You get the point though I’m sure. Just respond here so Paul can get some kind of head count for his preparations. Feel free to list what you are bringing too so we don’t get 20 people carrying in smoked brisket. How embarrassing. Now if we get 20 people bringing bloodies I’m ok with that.

In full disclosure the event was approved by Paul and Josh but the text of this post was not vetted. See you all Saturday."
SWU A - 3 rounds not for time (10 min cap)

Jump rope - 100 turns, any combination of forward, backward, high knees, DU etc...
Quad stance T-spine Rotation, 4 each direction
Waiter walks with KB, 100ft each arm (50' b/w posts)

Fitness

A. 1 segmented clean (DEMO, pause 3 sec at knee) + 1 clean + 1 jerk, 6 sets, 90 sec clock, small build per set
+
5 sets @100% effort, each set on 5 min clock:
5 thrusters, add weight each set (start light)
10 burpees AFAP
20 sec AD, high effort
rest/walk between sets

Notes:
- no rack for thrusters, can squat clean into first rep

Performance

A. 2 clean pulls + 1 clean + 1 jerk (DEMO), 6 sets, 90 sec clock, heavier than 2 wks ago
+
5 sets @100% effort, each set on 5 min clock:
5 thrusters, add weight each set
10 burpees AFAP
20 sec AD, high effort
rest/walk between sets

Notes:
- TnG b/w clean pulls and clean
- no rack for thrusters, can squat clean into first rep

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