Prevent "NO REPS!"

Greg stays extra flexible and hits the movement positions quite nicely.  Prevent that dreaded "NO REP!" by staying strong and mobile.  From the bottom of the squat to the top of an overhead press, make sure tight muscles are out of the way of the path to a full range of motion.  Seizing moments of least resistance for the sake efficiency is important for shaving that extra few seconds or adding more reps to that AMRAP.  Keeping those knees open while squatting or doing thrusters will gain a more upright spine.  The stretch that Greg is performing will help in that regard.

For this Saturday's competition, with a hawk's eye, we will be watching for those "NO REPS"! 

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Test your skills!  Click on DRAGON LINK below to register for our inhouse competition:

Here are the movements:

  • Thrusters #45/33
  • Burpees on to bumper plate
  • Row
  • Jumping pull ups
  • Ground to overhead (weight is athletes choice)
  • Horizontal bumper plate squats #45/25
  • Plate run #45/25 

The individual CSV DRAGON WARRIOR SERIES will be held this SATURDAY, MAY 12 starting at 8AM. There will be a $20 entry fee and a cash prize for the (1)Male and (1)Female winners.  Who shall claim the CSV DRAGON'S THRONE?

This is a CSV Member only event.

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Today's WOD menu: Please be sure you are signed-in before attending class:

Apéritif: Bench Press 3-3-3+(don't go to failure) @ 70,80,90% of your 0.9 X 1RM (90% 1RM).

  •  Example: if your 1RM is 315, you calculate all your percentages from 90% of that max, or 285 pounds.

Entrée: "2012 Regional Event WOD 3"

(PLEASE RETURN ALL DUMBBELLS IN ORDER TO THEIR ORIGINAL LOCATATION AFTER USE)

4 rounds for time of:

  • 10 Dumbbell Snatches 100 lbs (Alternating Arms)
  • 75 m Sprint Post total time.

Post total time:

Log results to your CSV 

BEYOND THE WHITEBOARD account.