WOD: 7-11-12

The picture above is of Reebok CrossFit Back Bay before all the shiny toys you play with now.  A half year has blown by since the gym opened its doors.  We would like to sincerely thank you all for your support.  This dream turned reality would not be possible without you.

Strength:  4 sets of max Deadhang Chin Ups

WOD:  For time:

800M Run
30 Power Snatches
800M Run

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A few things I want to get out of the way…

Thing 1)  If you can see your palms you are doing Chin Ups

Second thing)  I need to talk to Cat.  She was the winner of the I-kick-ass-at-being-in-photos contest.  Cat will assist me in coming up with a workout loaded with Wall Ball Runs

3)  Go to the games page and get pysched up for this weekend!

IV)  Be mindful of the wine shop next to Reebok CrossFit Back Bay (not for drinking purposes, but dropping the bar purposes)

As far as the workout goes, you may have noted that there is no prescribed load listed.  This is a mainsite workout from several months back that will be different for everyone who comes in today.  Today’s workout can be running workout (going light on the Snatch), or a power workout (going heavy on the Snatch).  Since I can read your mind, you are thinking one of these three things:

  1. Oh, 500 lbs no problem
  2. Oh, cut a PVC pipe in half and then scale further down
  3. Oh, I have no idea what load to use

To alleviate all of concerns and tone a few of you down, YOU MUST SHOW A CONTROLLED SET OF 5 REPS TO YOUR COACH before you can use that load in the workout.  Your coach will be able to tell very quickly if you need to go lighter, heavier, or you have chosen wisely.  This load should not be considered your 5RM, because it is not.  This load should not be a particular % of your 1RM, because 1RM ranges are too large to be useful in something like this.  This load should be challenging enough that 30 reps will seem like a good amount to do after you have done 10 of them.  You will know that you went heavy enough when that second 800M Run makes your legs feel like Jello.

Mind the foot work,

CG

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