October 24, 2016

23
Oct

October 24, 2016

We’re Going With Plan B

With disappointment, we are cancelling the full-blown Vero Beast competition. Every year, we’ve capped the athlete field at 100; but this year, registrations totaled only 30. We had as many volunteers as we did athletes!

So, I am issuing refunds of registration fees and we are going to turn this into a positive.  Here’s the plan:

On Saturday, November 19, we will organize a partner throw down (same gender teams) consisting of two workouts/tests based on some of what we had planned for Vero Beast. We will open the doors at 9 AM for warm-up and start the event at 10 AM. We should be done around 1 PM.

The divisions and standards will remain the same. In the case of Masters, BOTH athletes must be 40+.

We will have a sign-up sheet at the gym (lobby/reception area) so that we can assign heats. Please sign up by November 12.

There will be a winner in each division and small prizes.

If you do not wish to compete, we still want you to hang out and we can use your help judging.

After the workouts, we will all hang out and have a beer!

If you have any questions regarding this event, please post to comments. Find a partner (same gender), register (no charge) at the gym and plan on a fun day on November 19!

CrossFit

Jason

Workout of the Day
:00
Barbell warm-up

:20
Every 6 minutes for 18 minute/3 sets of
3 Power snatch Rx+185/125; Rx 145/85; Master 125/65
+
7 Power snatch Rx+135/95; RX 115/65; Master 95/35
Try to do the 7 Power snatch unbroken/touch-and-go

:40
3×5 tempo Front squats
3 seconds down/fast up

:50
Midline:
3 sets of:
20 abmat sit ups
:30sec plank

Mobility:
2 sets of:
2:00 each side pigeon stretch
2:00 each side couch stretch
2:00 box stretch

Post your scores to the Whiteboard.