Tuesday 02.20.12

March 31. We're looking for more team members to participate.

Warriors, mount up! We're looking for more team members to participate in the University of Iowa Veterans' Association Warrior Challenge. Proceeds will benefit the UIVA and The Wounded Warrior Project. This event has our names written literally all over it! More details about the event are available here. I think all your really need to know is that the team event involves the following: teams of 4 compete in three strongman/military style events including a Tire Flip, Stone Carry, and a Weighted 5k Run. Please sign up on the front bulletin board if you would like to participate!

Today we're attacking the CrossFit Games Open Workout 12.4. Do not be deterred by the amount of muscle ups or equivalent dips and pullups. It's over in 12 minutes, so the goal is to just get as far as you possibly can into the rep scheme. Use this time to really hammer on the depth of your squat during the wall balls and practice your doubleunders. These skills hone our coordination, balance, and agility. Each of these are important skills for every day life. Everything we do in CrossFit is meant to mimic those every day activities we do outside of the gym. Consider it value-added for your time in the gym. A treadmill only prepares you for a long aerobic run, whereas CrossFit preps you for sprinting after the family dog when he gets loose from the yard, or for sprinting after those Energizer bunnies known as toddlers and kids.

WOD

Warm Up:

Shoulder Pass Throughs

Snatch Complex

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CrossFit Games Open WOD 12.4

12 min AMRAP:

150 wall balls (20/14)

90 doubleunders (or 270 singles)

30 muscle ups (or 3 dips and 3 pullups for each muscle up; total of 90 dips and 90 pullups)

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10 min AMRAP of:

Snatch Complex (95/65)

- Hang Power Snatch

- Hang Power Snatch + Overhead Squat

- Hang Squat Snatch

- Full Squat Snatch