Tuesday 3/7/17
17.3 OPEN Announcements!
- The Heat & Judging Schedules will be posted Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG) https://www.calibratedcrossfit.com/category/wods/
- Any registered athlete not able to attend the upcoming Saturday MUST email by Wednesday evening of each week. If you do not email me by this time, you cannot reschedule.
- If you cancel after this deadline or no-show you will be assessed a 100c Assault Bike penalty.
- Heat Times will be from 8:30am – 12:00pm. This will vary each week based off the workout released!
- I will also need an email from any judges that are unable to judge each week!
Judges
- We are always looking for more judges. You DO NOT have to take any test.
- Even if you can only judge 1 heat it would help a lot! 3 heats was the max last week and I would prefer only 1-2 heats per judge this week.
- Signing up to be a judge does NOT mean you have to judge every week. Just the week that is convenient for you!
- PLEASE EMAIL ME AT IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!
Training
A. In 15 minutes build to a tough Deadlift (A tough 1 rep…Not 1RM)
Example Loading…
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
B. Five rounds for time of:
40 Double-Unders
20 Wall Balls (20/14 lbs)
10 Chest-to-Bar Pull-Ups
C. Accessory Work (10min)
Glute and Core work of choice provided by coach