Workout of the Day (WOD)

Thursday 11/7/13

Come to the CFIB Paleo potluck and taste amazing food, get new recipes and get rejuventated for the final week of the 30 day Paleo Challenge.  It will be this Friday night, starting at 7:30pm.  Vipin and Georgette have graciously volunteered to host.  Their address is: 417 W. Armour St.(Queen Anne).  Everyone brings a Paleo dish to share and bring printouts of the recipe  you used to make your dish.  We will collect the recipes and copy them for everyone, so we can start our own CFIB Paleo book


Chris Spealler drops some wisdom-bombs when it comes to training and competing in CrossFit that I think EVERYONE should read.  He puts my exact thoughts into words in this post:

Training CrossFit vs. CrossFit as a Sport

Pete here with Jason Khalipa.  Visiting NorCal CrossFit

Pete here with Jason Khalipa.  Visiting NorCal CrossFit

WOD:  2013 CrossFit Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 reps Snatches (75/45, Masters 55+ 45/35)
30 Burpees
30 Snatches (135/75, Masters 55+ 75/55)
20 Burpees
30 Snatches (165/100, Masters 55+ 11/75)
10 burpees
as many Snatch Reps as possible with remaining time (210/120, Masters 55+ 120/90)
*** During the Open you had to burpee to a target, you do not have to burpee to a target during this WOD, just perform the burpees in place next to your bar.  You will have to change weights on your own during the WOD.

****Those newer to CrossFit, I do not want you changing weights during the WOD.  Work with the coach to establish 1 weight to do the entire workout by using a Snatch or Clean. 

This is the attitude to have with life.  LOVE IT LOVE IT!!!!!  Right before Deborah Coha went into surgery to have a double mastectomy . Cohan, an Ob/Gyn and mom of two, held a dance party with her medical team in the operating room.

Today's Workout

Tomorrow's Workout