End of the Opens

MJ working on breathing technique
MJ working on breathing technique

..and the CrossFit Open is officially complete!  thank GOD!  Congrats to everyone who participated, especially the first timers for putting yourself out there.  Each of you dug deep, pushed hard and learned something new about yourself.   Be sure to take a look at how you placed in each of the workouts (your strengths and weaknesses) and come up with some new goals to start working on, only 365 days leading up to the next Open Season.  Here’s to putting in the hard work and to another year of crushing it CrossFit Southie style!  Post your successes, failures, goals for the next year and thoughts on the Open to comments….

Gambino is organizing a blood drive tomorrow. Here are some words from her:

HELP ME GET 26 MORE DONORS TO REACH MY GOAL OF 206 BLOOD DONORS!!! Do you know someone who needed blood at one time? Car accident? Brain Injury? During childbirth? Cancer patient? We all do! Please help give back and donate blood to the Red Cross on Tuesday April 9th from 1-7pm. Also on this day there will be a wellness event FREE–There will be blood pressure screenings for hypertension, diabetes educator, healthy cooking demonstrations, skin cancer screenings, carbon monoxide screenings, information about smoking cessation programs, Climb Corp will be there discussing a fitness event I am coordinating for June 30th, there will be lectures about family addiction also. There will be a tent outside with FREE cookout food from 1-7pm too. The location of this event is 256 Freeport St Dorchester, Local 103 IBEW. IF YOU EMAIL ME AT[email protected] I CAN MAKE THE APPOINTMENT FOR YOU! 🙂

800m run
Then 3 rounds of
15 Box jumps (24/20)
15 Push-presses (95,65)
800m run
Then 3 rounds of
15 Box jumps
15 Sumo Deadlift High Pulls (95/65)
800m run

Level 2- (75, 55)
Level 1- (65, 35)
ADV – (28″, 24″)

Coaches tip:  We’re looking for these reps to short and fast and hopefully unbroken.  Choose your weight wisely.

1 Comment

  • jason barrow

    04/09/2013 @ 12:42 am

    WOD: 26:34 Rx

    Yeaaah bring on those summer wods. Shout outs to the dolphin Pose running drill.

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