WE ARE A REGISTERED 2011 CROSSFIT GAMES SECTIONAL OPEN AFFILIATE!!!

Good Luck to everyone on the final day of the Sectional Open!!!  Congrats to all of you who were involved and on all the work you did during the event!  I can attest to the fact that some of these workouts were painful!! 

SPEED is like a double edged sword in Crossfit.  We base the vast majority of all our workouts on a time frame.  So the faster you go the better your score.  Of course human nature, in a competitive state, is to try to shorten all the movements so that you get the fastest time possible.  Now if you go fast and shorten all the movements or don't use full range then you are actually doing less work in the workout.  You will not get the full benefits when this happens.  We also stress form and proper position and movement when we do our workouts.  BUT, if you go to slow and your form is too perfect, then you aren't going fast enough and you again are not doing enough work and losing benefits.  The key is to find that place where you can get the benefits of both.  You want to have full range of motion, with form that is "good" ( and by good I mean is technically sound and safe, but doesn't have to be "picture perfect" ) and a speed in which you can get the most work done in the shortest amount of time.  We say in Crossfit that INTENSITY is where the magic happens.  Well the way to ramp up the intensity is to go faster.  So today..........GO FASTER!!!!!!!

FEEL THE BURN!!!!

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"Speed!"

INFERNO Warm-up x 3

Complete the following:

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21-15-9 reps (8min max time)

Overhead Squat (95#, 65#)

Box Jumps (24", 20")

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 5 minute rest then...

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Power Snatch (135#, 95#) (5min time)

5 reps 30secs x 10 rounds

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5 minute rest then...

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100m Sprints+ 5 reps Power Cleans (185#, 125#)

10 rounds on the minute

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