“Moore”

Warmup – rope climb technique or 5/3/1

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups

Look out for Luke!

Warm-up
Max tire flips in 2 minutes

WOD
‘eikcaJ’
For time:
30 Pull-ups
50 Thrusters
Row 1000m

So is ‘Eickaj’ harder than ‘Jackie’? Probably not…

Hey Everyone! February 1st will be the first day athletes are able to register for the open sectional competition. As with every competition, there are people are going to sign up, people that aren’t and people that are on the fence. With that, I know many of you will be unsure as to whether or not you should compete and as part of your fact finding mission you’re probably going to come to Me, Vinny or somebody else to ask if you ‘should’. Just so you know – EVERYBODY you ask is going to tell you that you should. Especially if they participated last year. The sectional open was a blast last year according to all that competed and I’d be surprised if somebody competed last year would choose NOT to compete this year. It’s up to you though.
As for our gym itself – we need as many people as possible to compete. If you score one of the top times in just ONE workout you will have contributed to the success of the gym and our efforts to field a team at the 2012 CrossFit Games Central East Regional competition in May.
The CrossFit Games Sectional open competition is nothing but a measuring stick to see where you stack up against all other CrossFitters around the world. If you score high enough you move on if you choose. Most of us won’t, and that’s fine. It’s just kind of cool to look up and see your name on the same list as Rich Froning Jr., Graham Holmberg, Julie Foucher etc…even though none of us will be on the same page!! And since you’re going to do the workouts anyway, you might as well sign up!
I’m not going to recruit people to sign up although I’d say the more the merrier. You need to be comfortable with your health and fitness program. If you aren’t comfortable being a part of the open, it’s okay, we’ll still have you. You’re just going to have to deal with 5 weeks of nothing but sectional talk . Look at it this way – it’s essentially a gigantic electronic whiteboard just like we have on the wall at Motor City CrossFit. It’ll just have more names!
If you have any aspirations to compete this is something you should do. It’s fun, exciting and a true test of your fitness. Sectionals start on February 22nd. Get ready!!

Strength:
5/3/1

Sectionals 11.2 redo (AMRAP in 15 mins)
9 Deadlift 155/105#
12 Push-ups
15 Box jumps, 24/20″ box

Olympic Lifting:
Snatch Practice
3-2-1-1-1

Push Jerk or Split Jerk 1-1-1-1-1-1-1

Sectionals WOD 11.3 Redo
As many 165/110# squat clean and jerks as possible in 5 minutes.