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Monday March 18th, 2013 -CrossFit Stapleton

13.2 Results so far.. CrossFit Stapleton..
WOMEN
Coach Becky Conzelman 1st place Master’s Southwest( Front Range CrossFit)
Kim Ezrine 29th Place- Southwest Masters 
Tracey DiLorenzo 46th place – Southwest Masters
MEN’S
Sean Sexton 23rd – Southwest Men’s Divison- Master’s 
Emilio DiPretoro- 6oth- SouthWest  Men’s Division Master’s
Rob Mathes – 80th Overall Southwest Division… WAY to GO CFS!!
We have a great WOD tomorrow.. plan on being there on time..we have a short warm up.
A) Front Squat @ around 60-70% 1 RM ; 12 sets x 2 on the :30 second
B1) Weighted Pull Up Cluster 1-1-1-1-1 x 4 sets; Rest :15 b/t reps and Rest :30 b/t sets (Increase load each set)then
B2) Bulgarian Split Squat @2020; 6-8 Reps per leg x 4 sets; Rest 2:00 (Increase load each set)then
METCON
For Time:
75 Double Unders
15-12-9
Squat Clean 135#/85# / 115#/65# / 95#/45# (3 Tiers)
C2B Pull Ups
75 Double UndersA healthy way of viewing competitors in Sports, Business, and Life.

http://blogs.hbr.org/cs/2013/02/a_more_productive_way_to_think_about_opponents.html

 

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