02/24/2014 Cherry Hill CrossFit Exercises

CrossFit Turbocharged – Cherry Hill CrossFit Exercises

Shoulder Press (4×4)

Shoulder Press 4×4
2 Rope Climb Accents
Rest 90 seconds

Metcon (Time)

Wod
Three rounds for time of:

Run 200 meters
95/65 lb Shoulder to Overhead x 10reps

Coaches Notes:

What up everybody!  Hey, let me start out by saying thank you to those who came out and supported the fighters this weekend.  We went 5-1 over all which isn’t too shabby at all.  It was a lot of fun.

So, don’t have a panic attack if you’ve yet to learn how to do a rope climb or are afraid of heights.   You will learn the proper way to do a rope climb, but many of you will substitute with 5 ring rows of which we know you’ll be able to do (there are scaled versions of this as well).

Okay, so it’s time…The CrossFit Open is here!  The first WOD will be announced this Thursday!  It’s an exciting time and always fun to see what’s going to come out of the hopper for the next 5 Thursdays.  For anyone new enough to not be familiar with what the Open is, no worries.  This isn’t something you will be doing this year, but you’ll still have fun doing modified versions of the WOD.  We’ll fill you in during class so you get a full understanding of what it’s all about.

Strategy is a big part of the Open.  It is always good to let people do the WOD (not us) the very next day.   This way, we see the results and what worked best for who and who came up with the best and most efficient strategies (for example, you’d want to know what pace you’d be using if doing 7 minutes of burpees and use a metronome to help you during the WOD.  That was the first WOD in 2012).

So, we those who are participating and are having scores submitted, the gameplan is to do it this Saturday at 1pm in Philly.  We will have a certified judge and will record on video as well.  Please be sure to talk with a coach about the standards and strategy at some point on Friday if you are partaking.

Okay, let’s have some fun with it while kicking @ss!

Stay Frosty,

~Coach Brad

P.S.  For shoulder to overhead during today’s WOD, remember the 3 major options (shoulder press, push press and push jerk).  For most, you will use a push jerk, although some may have the strength to knock it out with a push press.  Coaches will help you with this during class.

Link to the CrossFit Open to learn more about it

http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule