Friday WOD – 032417

Luisa

Luisa

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale soon.

WCCF INTRAMURAL OPEN

REMEMBER, the WINNING TEAM gets VIP ACCESS to our WCCF PROM NIGHT!!

17.5 is here!!! Everyone saw Thrusters and Double Unders coming, but who expected 10 rounds of suffering?!?! Don’t forget to come murdered out in your WCCF gear tonight!

I know there are some of you who are very excited about this workout because you can crush dubs and thrusters and you have big lungs! But there are many who are dreading the double unders, and quite a few (myself included) who hate thrusters!

I am posting our current heat list: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

If you are someone who strings 1 double under at a time, you will be working for 40 minutes tonight. I would suggest trying this workout scaled. If you cannot string AT LEAST 15 double under together when you are fresh, this will be more frustration and self-mutilation than workout.  If you are NOT registered on games.crossfit.com and trying to put up an Rx score, I will not let you go for 40 minutes. 25 minutes tops. We preach scaling workouts to your current fitness level every day in here; today is no different.

Here are lots of good tips (and a pacing chart) for everyone, especially us average CrossFitters: https://openthrivestry.zenlearn.com/posts/102021-crossfit-open-17-5-breakdown-tips-and\\

“I recommend not getting too caught up in the middle time, just try and stick to the pace for the whole round. Get a LITTLE ahead of your pace the first 2-3 rounds, but do not blow it out of the water.  You will pay for it later! After 3-5 rounds, if you are feeling great, you can try and hold on until round 8 and then go for broke. Psychologically this will be hard if you are going head to head with other people. Ignore how fast others are going and ‘run your own race’. If you paced correctly, you will pass everyone else who didn’t.

Here’s some strategy and considerations for those monsters who are trying to go sub-12 on this workout: https://www.tzstrength.com/170324-2/

“The best bet is to move at a challenging but sustainable pace for the duration of the event – even the final round.”

And a note for our judges: First of all, THANK YOU THANK YOU THANK YOU to everyone who has graciously judged over the last 5 weeks! We literally could not have had these amazing FNL’s without you! For tonight, we need RX judges who can:

  1. Count fast
  2. are CONFIDENT in their ability to count someone else’s double unders

If you don’t meet those criteria, we’d still love your help with judging Scaled athletes!

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness
OPEN WORKOUT 17.5
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.

Fitness
OPEN WORKOUT 17.5
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.

Performance
1. Stay tuned for specific work to complete prior to hitting 17.5

2. OPEN WORKOUT 17.5
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.

3. Cool down: Bike/row 15-20:00 @Easy pace