CrossFit Hood River

Pulling DT
4 Rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
4 Pull-Ups on the minute throughout workout

For the next 2 weeks we will be getting all of our 1 rep maxes during part of the warm-up time. You’ll see it noted on the board. After a light warm-up and a little gymnastic work, choose a lift, and work your way up to your 1 rep max. there is no requirement for time, or reps. I want you to work your way up slowly. With some lifts you may start with just the bar.  Add a few plates, add a few more. Continue to add until you attempt the lift and fail (drop the bar without completion). Try it, it’s fun. I’m sure you’ve all seen me do it. Pushing yourself beyond your capacity is the only way to see what your true capacity is. So lets get out there and fail guys! When you have failed, try it again, or reel it back a notch and nail it. then WRITE IT IN YOUR BOOK. We’re going to need those numbers in March. There are a few other numbers I’d like to have from all of you. Running and Rowing. You may be best off doing run times on your own clock. Stop by the track. 1 lap is 400M. I’d like your 400M time, your 1 mile, and at some point, your 5K. A couple row times would be good too. I’d be happy with your 500M time for now. Here’s a few goals, lets all work on these together for the next couple weeks. The only path to measurable results is measuring what we’re starting with.

Some of you may have heard Christine this week, announce a new house rule. Please do your best to observe this always. When you complete your WOD, do clean up your mess, put away your bars, KBs, bands, etc.. Do not start this cleanup until the clock has stopped for everyone. As soon as you catch your breath, get over and cheer on the people still working. There is not a worse feeling in a CrossFit gym than being still working out and seeing your friends all cleaning up their stations and putting their jackets on. We’re in it together. Support your friends. It’ll be you finishing last sometime.

So friends, CrossFit has just gotten a lot more exciting than it already was. The road to the CROSSFIT GAMES has begun. Sectionals started in the Midwest with Valentines Day massacre, as they named it.

The Games will be in the heat of the summer, in Aromas CA, on the Castro Ranch. Dave Castro is the director of Training for CrossFit, inc, and a Navy Seal. He has hosted the games at his family ranch since the beginning of time for the Games. They get more and more interesting every year. Last year I was a judge at the games. This year I will either spectate or Judge again, and next year, I hope to be coaching some of my own athletes as they compete.

Sectionals are going now. After sectionals are regionals. After regionals are the games. Check out this video to see what it’s all about. Notice today’s workout is a modified version of the hero workout “DT”, inspired by the Midwest sectional workout.

Click pic to view video