Warm-Up
Coach’s choice
WOD prep
Prep the over head squat
WOD
Nancy
5 rounds for time
400m run
15 Over head squats(95,65)
Option 2:
5 rounds for time
400m run
15 Over head squats(75,50)
Option 3:
4 rounds for time
400m run
15 goblet squats(53,35)
Post WOD
Banded overhead distraction 2 minutes per side.
Endurance & Stamina:
20 rounds 30 second fast 1 minute slow.
Guys shoot for 500m pace of 1:40 1:50.
Ladies shoot for a pace of 1:50 to 2:00.
CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
Today was about choices…as CC used to say…”what’s going to make me a better athlete?”
First day out of the boot and the plan was to do my PT exercises during warmups…then put the boot on and row instead of run, and do light OHS from the rack with a bench as a target.
Decided to forego the boot…to get the feel of working without it. John suggested the bike…but I only did 0.5 miles per round, again so as not to stress the foot.
And I did 15 air squats each round. That’s it. No weight, no goblet…just air squats. Round one felt tight and sore on the ankle / foot…and really slow. And then things got better. Depth was better, chest stayed more upright, and I went faster.
I became a better athlete today, doing the simplest of all movements. Thanks CFS!
11:24 with all the mods!
Previous 17:56 @ 65#
Nancy: 11:53
.5mi bike | 26# goblet squats per round for 5 rounds
The goblet squats were tough as the rounds went on but managed to keep my sets unbroken. Happy with how it went. As JD said it’s about choices to get the best out of the workout for what you’re capable of. For me this was a good option.
Great job today. You were crushing rounds 2-5 speed wise. I couldn’t keep up! There is no stopping you, that’s for sure!
Nice job, Tracey!
I’m happy for your smart choices!
17:13 (45#)
Small PR from the last time I recorded my score for Nancy. Previous (November 2015): 17:35 (45#)
I’ll take it, especially since I’ve been much more cautious in weight choices trying to keep all my body parts in tact! My goal is to keep doing this for a long time, so I’m all in with the smart choice movement!
Looks like some great choices all around!! My smart choice was taking an extra day and not try to push myself too soon. After all, the Opens start on Friday and Katrin is already shaking in her Nanos. 🙂
Over head squat
205 for 2.
Nancy
18:16