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Wednesday February 11, 2015 CrossFit Stapleton- Denver, CO

FIGHTING FOR ONE GOOD REP

one rep

Chuck Miller had been doing CrossFit for a year-and-a-half when he signed up for the 2014 Open. Yet the 63-year-old had never done a single toes-to-bar, and Open Workout 14.4—an AMRAP of rowing for calories, toes-to-bars, wall-ball shots, cleans, and muscle-ups—called for 50.

The Massachusetts resident heard the news while at a friend’s house, drinking wine and watching Dave Castro announce the workout at the Live Open Announcement across the country in Seattle.

As he cleared the empty wine glasses, his thoughts drifted to the previous year’s Open when he failed to post a score on Open Workout 13.4, an ascending ladder of clean and jerks and toes-to-bars. Unable to lock out the 115-lb. barbell—15 lb. more than his one-rep max—he ended the 7-minute workout with a score of 0.

“I didn’t get one (rep) on the board and that just broke my heart,” he said. “I didn’t want that to happen in 2014.”

 

Read on here: http://games.crossfit.com/article/fighting-one-good-rep

THEN Go register for the open HERE

 

 

CROSSFIT CLASSES: 

A) Tabata What!!?

8 Full Rounds: Double Unders (Sub= Stick Jumps)

Rest 1 min

8 Full Rounds: Side Plank (alternate sides each round)

 

B) Partner Row & Swing- 3 Rounds Each:  

P1- 500m row

p2- AMRAP KB Swings (55/35)

– Switch

Score= Time – KB Swings (reps = seconds)

 

BOOTCAMP RX CLASS: 

 

WOD 1 – Pace:

As Many Rounds as Possible in 15 Minutes:

10 Wallballs (20/14)

20 Abmat Sit-ups

20 Jumping Lunges

10 DB Push Press (30/20)

WOD 2 – Pace:

3 Rounds for Total Reps:

1 Minute HEAVY Ball Slams (40+/30+)

1 Minute Push-ups

1 Minute Bicycle Crunches

1 Minute Rest

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