Thursday 120726

Rest Day

Tomorrow’s Workout:

Shoulder Press 5x3xM.E.

Rest 5 minutes.

Five rounds for time of:

Run 200m

24/16kg Kettlebell Swing, 21 reps

Coach Alex’s Notes:

The 6 week program we were following comes to an end on August 4th. Most of the tests have already been posted. We’ll be posting a couple more tests late next week and we’ll re-do the tests in December.

On Saturday we will find out who has the biggest/hairiest testicles at the gym with our final attempt at a 20 rep max back squat. Please post your results and compare them with the loads you used the first time it was posted on June 30.

It was great to see everyone doing the 2012 CrossFit Games Open workouts! Unfortunately we only had a handful of students register to compete during the actual Open. CrossFit Bolton only had about 60 students at the time of the Open and we finished Regionals with two men in the top 30. That is remarkable considering the number of students at CrossFit Bolton and the fact that Bolton has a population of less than 30000 people. Only two other teams in Ontario had more than one athlete in the top 30 at Regionals. One gym is 100km away and the city has 5 times the population. The other gym is 60km away and has 87 times Bolton’s population. I’m excited about the potential at CrossFit Mississauga. We currently have over 100 members in a city with a population of 700000 people. That is quite the talent pool.

What’s my point? I want to ask you all to consider competing in next years Open. You have over 6 months notice to prepare. Just as I did for the past 5 weeks, I will be programming next years Open workouts into our regular program. In other words, you’ll be doing next years Open workouts whether you are registered or not. All I ask is that when the time comes, you go online, pay the $20 fee to register, show up at the gym and train like you always do. You’ll also have to go online and plug in your scores so they can be validated. Please consider it. Eric and Mark, prepare to be harassed by me (and hopefully every student at the gym) until you decide to compete in the Open. CrossFit Mississauga’s most experienced coaches and best athletes should lead the way!

Not only is competing great for our community and our fitness, but it is an opportunity to prove the efficacy of our program. Crank up the intensity a notch, test your fitness and compare it with those in your community, those on your side of the country or CrossFit athletes world wide. The Open is a great time to be a member of a CrossFit affiliate.

Would you think it was odd if a person went to soccer practice everyday and never played any games? You all practice CrossFit every day; the Open is game time so get ready to play!

"The Gymnastics Tool Bag of Warm-Ups: Part 2" CrossFit Journal preview video [wmv] [mov]