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Monday, 1-27-2014

26
Jan

Monday, 1-27-2014

CrossFit Eminence’s Winter WODfest wrap-up:
I have been to a lot of CrossFit events and this had to be one of the top 3 ever.  We had a lot of things going this weekend:
Brando was competing in his first competition.  He quickly overcame the nerves by WINNING his heat in WOD #2!  At one point he was in the top 15 overall.  I think he’d agree he had a pretty bitchin time and surprised himself a little.
Heather was (ahem) encouraged (ahem…clearing throat again) by both myself and the event coordinator to move into the PRO division just a few days before the event.  She threw around some BIG weights on Saturday and even tied for 1st in event #5 in the pool!  She had some pretty epic warm-up dance sessions too (competing with Megan for some-kind-of-ACF-dance-award).  I think she was pumped to push herself to a new level too (with her fitness…AND dancing)
Last but not least, Pete the Machine cleaned up in the Men’s Open Division and took home 1st place!  Pete dominated with three top 3 finishes in four out of six events.  I believe this is ACF’s first trip to the top of the podium in a big competition too!
WE ARE VERY PROUD OF YOU THREE!  THANKS FOR INSPIRING US!
 
 
WEEK 5 OF 8 OF THE SQUAT CYCLE – Getting heavier this week!
 
Workout of the Day
Back Squat – 1×8 65% 1×6 75% 1×4 85% 1×4 90%
Front Squat – 1×4 80% 1×3 85% 1×3 90%
 
then
 
2014 Winter WODfest Event #3 – The Sprint Chipper
For time:
60 Double Unders (sub 50 lateral barbell jumps)
20 Thrusters 95/65
15 Box Jumps 24″/20″
10 Power Snatches 95/65
 
SEE IF YOU CAN BEAT PETE’S BLAZING FAST TIME OF 2:13 –  WATCH THE VIDEO HERE

Post your scores to the Whiteboard.

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