Wednesday 11.28.12

**Keep in mind, if you are doing the strength competition, now is the time to start dialing back your intensity on the metcons! Don’t kill yourselves, you want to be fresh for this weekend!

Strength

Power Clean 40% x 1, 45% x 1, 50% x 1, 55% x 1, 60% x 1

Bench Press 40% x 1, 45% x 1, 50% x 1, 55% x 1, 60% x 1

Wod

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Strength Competition from Carl

All right everyone the Strength Competition is drawing near. Here is how the competition will run, and some things to expect.

Make sure you show up on time, earlier is even better.
You will be put into groups of 3-5 people based a pin heights you will be using for the squat, these groups will be kept for the whole competition
Each group has 20 minutes for everyone in their groups to get all 3 attempts in. This is going to require the groups to work together with adding and stripping weight from bar, and figuring out the order the attempts will be taken.
You will be given time to warm up/recover in between. There will be approximately 40 minutes between the end of one lift and the start of the next lift. The max lifts will be done on the platforms and warm ups done to the side.
There will be a standards briefing before each lift to everyone understands what criteria their lift will be judged on.

Here are some helpful things to keep in mind for the competition.

Come in with your warm ups written down. These don’t have to followed to a “T” but it helps when you have a plan of action and you aren’t just flying be the seat of your pants
Same concept goes for having your attempts laid out. Know what your opening weight is going to be for each lift, and at least your second attempt. You can have a rough idea what you want your third attempt to be, but a lot of times that can just depend on how the lifts are going for that day.
Your first attempt should be something that you know you can get. This will help build your confidence. If you need help figuring out your warm ups and attempts let Brandon or myself know ASAP. Don’t come up to us Saturday morning and ask us how should I warm up.
Come prepared for a long day. You will most likely be here from 10:00am till 3:00pm. Bring food and snacks for in between lifts. Things like fruits, sweet potatoes, easily digestible proteins (chicken, eggs, turkey, protein shake), also bring lots of water. Check out this great article from John Welbourn on game day nutrition. http://talktomejohnnie.com/diet/game-day-nutrition
Make sure you come with all of your necessary gear; shoe(s), weight belt (we will have some on hand), knee sleeves, tape, compression gear, extra clothing. You may not use all of these but just make sure you come with your necessary stuff.
Lastly have fun, and come ready to lift some heavy shit.

Is there anyone who is willing to be a judge? Also is anyone willing to take some pictures? I know John D said he would bring his camera. It will be hard for the judges and the competitors to be the ones taking the pictures since everything will be going on at the same time.

Tentative Schedule