Wednesday March 9, 2011
Congrats to Megan McCutcheon who placed 3rd in the women's division a the 14thANNUAL CASTLEROCK EXTREME CHALLENGE. I know this is a running photo but this is what we got until she emails ECC a ski photo (hint).
WOD: Every 2 Minutes x10
1 Minute HS Hold
4 Pull-ups (alternating grip)
Thursday March 10, 2011
Alternating Intervals: 20min AMIAP
30ft Tire Drag
Reminder: This Saturday's will be a 5k. Feel free to bring a buddy and get a new 5k PR. The 5k will start @ 10:00am SHARP. So arrive early, warm-up, and 3-2-1-GO!
The 5k is the only WOD that day.
It is a WOD so, there will be no fancy tech shirts or plastic trophies. The only way you will get water on the course is if you're carrying it.
Following the 5k @ 11:00am: We will hold an hour long meeting.
Topics will include:
- ECC/E in the warmer weather
- CF OPEN rest days and schedule
- Calculating C/F/P % based on caloric consumption or something cooler we come up with
Hey eveyone, a little update for Thursday night 6:30pm and Sunday 8:00am. As the CrossFit Games Open Competition is set to begin next week, we are not going to add any additional programming into these two classes. Over the course of the next 6 weeks, programming tweaks will be made for our athletes competing to best prepare them. Part of that preparation is proper recovery to avoid overuse. The programming for each week is done with intentions, and this is not the week to add to it. So again, Thursday 6:30pm will be the same WOD that is posted, and Sunday will be amnesty. If you are competing in the open next week, expect to have a discussion on Sunday with me regarding which amnesty workout you will be doing to ensure it makes sense. If anyone has any questions, feel free to post or email or call me directly.
One last plug for our Saturday talk...we will be going over the following pieces related to the Open; athlete sign up, ECC's role, Thursday & Sunday planning, ECC individual and team participation, training and rest days. I will probably be spending 15 minutes or so on this to brief everyone along with the other topics Vin has posted.
See you tonight!