January 23, 2013
keys that will unlock the door to personal excellence.
Train from the inside out. Use strengths to attack weaknesses.
Don’t deny a weakness may exist but deny its right to persist.
It’s that time of the year again! The 2013 Games Open sign up is rapidly approaching. The 2013 new rule book was released. Are you undecided? Read this: Why Compete in the Open? Remember, if you are planning on competing in this year’s CrossFit Games Open, please email Armand this week at [email protected] You will be on an email list so he can keep contact with you. Thanks!
Today we are completing a CrossFit Hero workout called “DT” in honor of USAF SSgt Timothy P. Davis, 28, killed on Feburary 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Remember to thank a soldier.
Gold: Overhead Press 4×5 and Bentover Rows 3×8 max effort. Then, “DT” 5 rounds for time of 12 Deadlifts (35/55), 9 Hang Power Cleans (35/55), 6 Power Jerks (35/55). Time cap 15min.
Silver: Overhead Press 4×5 and Bentover Rows 3×8. Then, “DT” 5 rounds for time of 15 Deadlifts (20/30), 12 Kettlebell Sumo Deadlift High Pull from the hang (knees) (25/35), 9 Push Press (20/30). Time cap 15min.
Endurance: 1.5 mile run followed by 100-yd bear crawl.
Men’s S&C: REST
Women’s S&C: REST