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This Week’s Happenings in The Cave!

Monday, April 14th, 2014

cave_client-bbq6_webCave Community BBQ!

The Cave is hosting a Client Appreciation BBQ event on May 3rd from 1:00-7:00PM.  All are welcome to attend, though we will be paying extra special attention to our CrossFit community! They have worked very hard this year and deserve some home cookin’ and some fun!
If you’re looking to show off your awesome paleo (or non-paleo) cooking skills, you’re in luck for this is a pot-luck event.  The Cave will provide the bulk of the food and drink, but feel free to bring a dish to share! Come prepared to participate in some fun games and contests for prizes.  Who doesn’t love an old fashioned water balloon toss or three legged race? It is important to note that The Cave will NOT be providing child care at this event, however, children are welcome to attend. We hope to see you there!

Kid’s Night Out

Next Kid’s Night Out is April 26.  It’s Sports Night, with hot dogs for dinner!  Reserve your space now by e-mailing or calling (415)927-1630. $45 at the door or $35 in advance.

CrossFit Open Masters Qualifier

Masters competitors who finished in the top 200 worldwide in their age division in the Open are invited to compete in the Masters Qualifier. The Masters Qualifier runs from April 17-21. At 5 p.m. PT on April 17, four workouts will be released. Competitors will have four days to complete the workouts and submit scores. The Cave has 5 athletes competing this weekend!   Stay tuned to the blog and our Facebook page for more information.


Summer Camps

If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!

Summer Camps:

To Swing Overhead, or Not to Swing Overhead — the Great Debate!

Friday, April 11th, 2014

“Learn the #1 Best Exercise to Blast Fat, Boost Muscle, and Build ‘Kettlebooty’”
A friend on Facebook posted the above as her status and curiosity got the best of me.  Looking at this picture… How could you not click on it?  And what the heck is a “kettlebooty”?

With the explosion of CrossFit, I’m always concerned about the promises and accusations often associated with the young sport.  Once I clicked on the picture, I recognized the name of the Facebook page being for Pat Flynn.  I felt some relief knowing that this wasn’t  some potentially harmful information, but still giggling about the phrase “kettlebooty”.  Pat Flynn is a strength and conditioning coach, but also a Russian kettle bell challenge instructor. He believes in the power of the kettle bell and I can’t argue with that.  So, I read what the picture said and I was SHOCKED!  Here it is below:

The kettle bell swing is a body-fat reducer, a power-booster, and an “athlete-maker” all in one.

And what’s really cool about the swing is that it’s super easy to learn, and the benefits are enormous.

BUT, there are a few key points to remember:

1. It’s a hinge, NOT a squat. In a hinge, the butt goes back; in a squat, the butt goes down. In other words, in a hinge, the hips are above the knees but below the shoulders; in a squat, the hips are below the knees.

2. Always START and FINISH your swings from the hinge.  A strong hinge, to start, ensures a strong set. A strong hinge, to finish, ensures you don’t throw out your back.
3. The power comes from the HIPS!  When swinging, imagine you’re trying to “jump through your heels”. The power is generated by your hips, not the arms or shoulders.
4. Don’t Go Overhead. Simply, most people lack the shoulder and T-spine mobility to safely go overhead with swings. Also, overhead swings quickly turn into “squatting swings”, which defeats the purpose. Get some “float” on the bell, and put some major oomph into it, but don’t go overhead.
5. Play “Chicken” with Your Zipper.  Don’t move your hips out of the way too soon, otherwise your low back receives the load. Wait until the last minute to get your hips out of the way–and if you’re smart, you WILL get them out of the way. Playing “chicken” with your zipper teaches you how to reduce force with your hips, a fundamental athletic skill.

Did he just say, “Don’t go overhead” with my kettle bell (#4)?  This has long been a debate amongst CrossFitters, but it’s rare to hear a coach flat out say, “Don’t go overhead.”  Don’t get me wrong, he makes excellent points of performance with the swing, but his points about going overhead led me to analyze my own stance  about the debate.

Do I recommend overhead with your kettle bell? My answer is YES, eventually you should. I think it should be a goal for CrossFitters, but not necessarily the standard.  Similar to wanting to achieve a pull-up, or a muscle up, or a certain weight on a lift, athletes should want to achieve the safety of performing a kettle bell swing overhead. I’d like to thank CrossFit Invictus for this amazing article and guidance in reaching my own conclusion.

I believe a great way to begin achieving this important goal is to start with a Russian kettle swing as you learn the hip movements in order to protect your lower back..  Then,  AFTER you have achieved the following 3 points below, it is safe to move to an overhead swing.

  1. The thoracic mobility to achieve the finishing position without overextending your lumbar spine.
  2. The mid-line stability and coordination to achieve the finishing position without overextending your lumbar spine.
  3. The discipline to achieve the finishing position without overextending at the lumbar spine, especially under fatigue.

There are wonderful and effective mobility exercises that help achieve the 3 points above.  I”ll address them in future posts.

Please keep in mind,  it’s important to evaluate these 3 points above and decide your best and safest course of action BEFORE attempting any WOD that involves kettle bell swings.  Your ability and strength can vary day to day.  Depending on how much sleep I had the night before, my coordination could be off and some days I have much better mobility than others. I love swinging my kettle bell overhead, I find great joy in it.   BUT, I also hope to swing a kettle bell for many years to come, therefore, some days you’ll see me at The Cave swinging my kettle bell to my chest (Russian style) and other days I’m swinging American (overhead).

I’d love to hear your thoughts and comments below about swinging a kettle bell.  And what’s a kettlebooty?!!!

The 2014 Crossfit Games Open Has Come to a Close!

Saturday, April 5th, 2014

Congrats Cave athletes!  We did it!  The 2014 Crossfit Games Open has come to a close.  We saw PRs, pouting, frustration, re-dos, comebacks, triumphs, and now it’s over.

Before I go any further — Make sure to come join us on Friday at 4 PM at the Silver Peso for a celebration!  (Childcare is being offered at The Cave, so no excuses.)
First, I want to begin by thanking Coach Bo for his programming and direction.  I think we have all seen huge improvements from last year, with all of us being stronger, faster, and fitter.  Last year, I finished The Open in 72nd place, this year in 38th.  Your Bogramming is working, so thank you!
Second, congratulations to the 5 Masters athletes moving on to the Regionals Qualifier!  This is the first year CrossFit HQ is doing the qualifier event, so we are not sure what to expect.  When we know more about how and when these athletes are going to perform, we’ll be sure to fill you all in.  To Rich, Karen, Bill, Mark and Martin, we are here to support you and push you however you want us too!  Go kill it!
Ashley, Jimmy and Sera all had outstanding performances as well.  Jimmy and Ashley fell just outside the top 200, and Sera qualified at 204 in our region.  These are huge numbers, and I hope you are proud of yourselves–we are proud of you!
Here is a our leader board:

Amanda’s recap of 14.5:
I woke up on competition Friday with an awful stomach ache, the kind where all I wanted to do was hug a pillow.  Great, back to another week of fun competition.  I went into the gym with low expectations.  My thought was to do the workout, see what it felt like, and attack it again the following Monday.  I was relaxed because I was really only doing exercise.  Thrusters, being one of my least favorites in CrossFit, scare me.  In chatting with Martin the day prior, I decided to use his strategy.  Break them up into 3 sets on the rounds of 21, 18, 15, 2 sets on the 12s, and complete the 9, 6, 3 unbroken.  (If you’ve somehow forgotten what the workout was for 14.5:  21-18-15-12-9-3-6 of Thrusters and Bar Facing Burpees–yuck.)
3-2-1, Go!  Thrusters and then burpees.  I kept a consistent pace and just kept moving.  I followed the strategy until the round of 12s where I felt like there was no way I could handle just 2 sets, so I broke it up into 3.  The 9s I also did in 2 sets, and the 6s and 3s were supposed to be a “sprint”.  I finished the workout in 11:31, about 2 minutes faster than I expected to.  I was happy!
Monday:  Why am I doing this again?!?  My score was still holding pretty well, but I knew I needed to try again, if not for a better time but personal satisfaction as well.  I thought in a perfect world I could make up time in my transitions.  3-2-1, Go!  The first set of thrusters felt much harder!  Apparently I was 5 seconds behind after the 21s which made Karen really nervous (my time-keeper).  But, I guess I made up time in the 18s and held it.  The only thing I changed was being diligent on getting back to the bar, and I did hold on to the round of 12s in 2 sets.  Otherwise, nothing.  I PRed on this workout with a time of 11:15.
By mid-day on Monday, I was still in the 30s overall on the leader board.  I figured that I would drop into the 40s and just squeak into the top 48.  But, I finished at 38!  I met my 2 goals:  Make it to Regionals, and make it to Regionals with a guaranteed spot (as opposed to a second round of invitations).  I was hopeful to have performed better in this Open.  I had high expectations for myself and truly believe I could have done better on both 14.1 and 14.3.  But, the important thing is that I made it, and have Regionals to prove my standing.  Overall, I am really happy and feel like this was the most fun Open yet.
Thanks to all of my supporters, coaches, and pit crew!  Thanks to all of my fellow athletes for working out next to me.  Thanks to this great community of people!  We’ve put another year of the Open in the books.
Now, onto the next round!

What’s Happening This Week in The Cave?

Monday, March 31st, 2014

Our office moved!  Read all about it here:  The Office Is Moving!

The Open is almost closed!   Great work to all the athletes that participated.  Join us for our After the Open Celebration Happy Hour next Friday, April 4th, at 4PM.  See you there! (The Silver Peso, yo.)

SAVE THE DATE:  Cave Client Appreciation BBQ — Saturday, May 3rd 1-7PM.  Stay tuned for more information!

Are you looking for some fun activities to keep the family busy during the spring break?  Our Spring Break Camps are perfect for any kid at any level!   Kids love spending extra hours with their coaches or getting to know new ones.
Spring Break Camps:

Register on-line by clicking the links above, OR call 415-927-1630 to sign up now!

If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW, - these classes fill up FAST!
Summer Camps:


The Muscle Up — The Bane of 14.4

Thursday, March 27th, 2014

Well, 14.4 has come and gone.   This week, I actually have nothing to complain about!  How amazing is that?  I think I finally decided to start competing…only 4 weeks into the game.  Nice, Amanda.

14.4–The Chipper: 60 cal. row, 50 toes to bar, 40 wall ball shots, 30 cleans, 20 muscle ups, 14 min. AMRAP


Ehren H. has taken the lead over Anthony of most attempts at this workout.  It paid off for him though, as 14.4.1 and 14.4.2 gave him no muscle ups, while 14.4.3 got him 2!  Great job Ehren!

Sera S. got 4 muscle ups in her second attempt.  Huge score for Sera, considering her muscle ups are a fairly new skill.  Awesome.

Mark A. apparently had seconds on the muscle ups and was able to pull out 4!

Martin H. takes the throne on 14.4 with 13 muscle ups completed!  Well done Martin!

Both Lori E. and Mark R. attempted 14.4 again on Sunday.   They improved significantly on their second go at it.

Lygia B. visited us from Outlier CrossFit in San Diego.  After getting used to our rings, she made a muscle up (almost 2) on her second attempt.

Again, so many PRs, so many epic tales.  Cavers, you continue to impress me!  Even if you didn’t make your muscle up, or you couldn’t complete the cleans, the gym performance has been outstanding.  (Some of you even competed sick.)  We’ve got one more to go, so stay in the game!

Here is our leader board:

Amanda’s recap of 14.4:

Competition Friday shaped up to be a good day.  I had planned to race Bo so that I would have someone to chase.  Most of you know about my love for rowing (it’s one of my least favorite activities, next to thrusters), so when I was informed that the chipper started with a row, my heart sank a bit. I was not going to do this alone!

After many graphs, tables, and time trials (thank you to the analysis team Martin, Ashley and Rich), I figured out that I wanted to be off the rower and started on the toes to bar at 3:30.  From there, in a perfect world, I could spend 2.5 minutes on the toes to bar, 1.5 minutes on the wall ball, and 2.5 minutes on the cleans.  This would give me 4 minutes of muscle ups.  Although this scenario was a bit ambitious, I wasn’t too far off.


I tried for the above splits.   I was slower on the toes to bar and a bit faster on the cleans, putting me to the muscle ups at 10:54.  Bo was off the rower probably 30-45 seconds before me, so I was able to chase him down on everything.  I was able to catch up on the cleans.  I tried for a set of 2 muscle ups which felt pretty good.  I was playing it smart by sticking to 2 so that I wouldn’t fatigue.  It hit fast, though, and I was able to complete 7, failing 3.  One of the fails was a fall from the top of the rings–very dramatic.   Bo completed 9.  Win for Bo.


I stuck to the same time plan.  I decided to break up the toes to bar more (because I failed some in the first attempt) and go harder on the wall ball (because I was scared of them on the first go).   I gained 20+ seconds on the toes to bar and wall balls, but used it during the cleans.  I think in the end this was a better idea so I wasn’t as winded for the muscle ups.   I ended up getting to the muscle ups one second faster than the first attempt. This time, though, I did singles.   Bo was faster here as well, having slowed down his row which made the entire workout different.  He was on the rings first getting a set of 5.  My goal was 10.  Doing singles, I was able to complete 10 with no fails and 30 seconds to go.  I went for 2 more and failed them both.  Bo also hit 10.   Tie for BoManda.  Martin still wins.

If I could change anything about my performance, I would have waited a little longer before attempting the 11th muscle up.  I most likely would have made the 11th, and failed the 12th.  I didn’t know I had hit the wall yet.  I ended up ranking 33rd on this workout which only bumped me up 3 places. I now sit at 47th. I was thinking that this would give me a better buffer, but I sit around a tight spread.  Until this week, I sit and pray for something good, but I’m pretty sure I know what to expect…not my favorites.


14.5 = Thrusters and Burpees

How to prepare:

Learn how to feel no pain, and do Tuesday’s programming!

Good luck everyone!

14.4 - A Little Something for Everyone

Saturday, March 22nd, 2014

The Open does it again.  This time, we have a sweet little chipper that has something for everyone!

14.4 - Complete as many rounds and repetitions as possible in 14 minutes of:

60 calorie row
50 toes to bars
40 wall ball shots (20/14)
30 cleans (135/95)
20 muscle-ups

This workout is a great test of fitness.  For most of us,  there is something we’re good at and something we’re not!   For me, it was the row — I felt it took FOREVER to get through 60 calories, but I was grateful to have 50 toes to bar waiting for me.

Before you tackle 14.4, make sure you warm up everything because this workout hits all our major body parts.  Be kind to them so they can deliver when you’re ready.  Warm up with good mornings, leg swings, a few hollow rocks, pigeon pose, and some jumping air squats.  Build up to your clean weight, row 200 meters, then you’re good to go!

When you’re ready, set a good pace — about 80% on the rower.  You won’t spend too much time here, but you don’t want to burn out either.  If you don’t have muscle-ups or don’t think you’ll make it to them, don’t worry too much about saving your grip on the toes to bar.   Relax off the bar a few times for there are still cleans to do.  I did 2 sets of 15 and then 2 sets of 10, chalking up after my 2nd set of 15.  Then, it was time for the wall balls.

At this point in the workout, be sure to make every rep count!   You’re tired and your form is starting to deteriorate.  There is nothing more  heartbreaking than hearing, “No rep” because you didn’t break parallel, or worse,  just missed the target line for the ball.  Inefficiency will just make extra work for you to do.

Prior to starting, decide how many reps of each exercise you think you can do before breaking.  Think about previous workouts with wall balls and decide from there.  In most WOD’s I can do 10 without breaking, so I stayed with that number and it worked well. I counted to 10 in between each set and went from there.

If you make it to the cleans, take a second to remember your form.  You don’t have to worry too much about getting a no rep.  As long as the bar starts on the ground and makes it to the front rack in one clear movement, it’s a good rep.  BUT, 135/95 is a big weight under fatigue.  Think about your set up, keeping your head neutral, getting full hip extension while the bar remains close to your body, (but not so close that you break your clavicle).  If you’re doing touch and go cleans, make certain the bar clearly hits the ground every time.  If you’re like me and you dump it after every rep, be certain the bar comes to a rest before you set up again.  If you make it to the muscle-ups, you’re my hero!

When the 14 minutes were up, I took a quick 400 meter cool down run — I wasn’t ready to stop moving.

As always, The Open doesn’t disappoint and this  time it handed us a workout that has something for everyone.  When you’re done, hydrate and do some mobility!  I’m looking forward to Amanda’s recap of our amazing Cave athletes and her inspiring performance when 14.4 is done.

14.2 — So, how are your hands feeling???

Wednesday, March 12th, 2014

After 14.2, I am torn up!  I ripped 3 times on Friday’s first attempt, and 2 more times on Monday’s final go at it.

To the athletes who gave 14.2 a try (or several):  Congratulations!   This was a tough workout.  Not only was the overhead squat a bit heavy for some of us, but it is highly dependent on mobility.  Some of you (you know who you are) have a hard time with open shoulders and an overhead squat is sure to expose mobility limitations.  Others of you might not have been able to get that weight overhead.  Then, there was a chest-to-bar pull up…not an easy thing to do.  But, with all that said, there were A LOT of PRs on this workout!  Great job everyone!
Here is our leaderboard:

My Recap on 14.2:
My hands hurt!   My goal was to hit 200 reps, which I fell short by 2.  Fortunately, this workout put me back in Regionals contention, finishing at 44th overall (33rd on this workout).  My first attempt was 195.  Total hand and forearm failure.  My second was 198.  I don’t  think I could have done much better.
I had a feeling that overhead squats were coming, and they did!  My thoughts on having a Fran come up though, have been changed…I don’t think we’ll see pull ups again.

My Predictions:
This week we’ll see the “something heavy” or the “something long”.  Things we have yet to see are:  the wall ball, burpee, deadlift, box jump, muscle up, clean and/or clean and jerk, thruster, toes to bar, etc.

How to Prepare:

You might want to practice any and all of the above movements.  If wall balls are coming, there will be a lot of them.  Do an extra EMOM of wall balls to get your volume up.  If burpees are coming, there will be a lot of them.  Do a 30 sec on 30 sec off of burpees and box jumps, or burpees and toes to bar.  Either way, being familiar with all of the above movements will serve you well.

Shout Out:
Big shout out to Rich L. for KILLING IT on this workout!  His final score was 243.  Way to go Rich!  Rich is great at pull ups and this workout really showed his strength.

Another shout out to Mark R.  Mark probably shouldn’t do overhead squats at all.  He has been working really hard to fix his shoulder mobility, but its not quite there yet.  Mark did 3 overhead squats, 3 more than he has probably ever done.  Great job Mark for signing up and PRing on lots of things!

Until Thursday at 5pm, continue training hard and keep up the good work.  Stretch your parts and ice your bits.  3 more weeks of competition to go!

What’s Happening In The Cave This Week

Monday, March 10th, 2014


Kid’s Night Out
Saturday, March 22, 5:30-10:00PM

Kids Night OutEnjoy an evening to yourself by dropping your children off at The Cave on Saturday, March 22nd, for Movie Night!  Children will enjoy hours of games, a gluten free dinner, and watch a PG-rated movie!
Ages 5 and up.
Register NOW for $35

Day of Event for $45
Please contact Crystal at

OR call 415-927-1630 to sign up now!

Pose Running

Running Clinic hosted by Tim Hill Saturday, March 15th 12:30-3:30PM 

By learning proper movement patterns in the classroom and through drills, you will develop an understanding of the forces involved in running and how to create momentum with the least amount of effort and lowest impact forces. The clinic includes, but is not limited to, video analysis, technique philosophy, education and drills. The Pose Method is a system for teaching human movement. Learn to run faster, more efficiently and without injury!
For more information or to register CLICK HERE.

Double Under Seminar hosted by Shane Winsor
Sunday, March 16th 10:00-11:30AM

The RPM Jump Rope Experience is lead by multiple time National and World champions who are true subject matter experts in the sport of jump rope. They have been competing and coaching their entire lives, and are effectively able to break down technique and explain the nuances and details of what it takes to become an efficient jumper, This DU hands-on clinic is for all levels, including:
- those who want to do their first DU
- those who are looking to string together a few DUs
- those who want to become efficient at DUs
- those who want to develop speed with their DUs

Improve your double unders or get them for the first time!
For more information or to register CLICK HERE.
Spring & Summer Camp Dates are here!
Camps run 10am-2pm daily.   Your kids will LOVE it!!
Cost:Full week $320
3 Days $235

Spring Break Camps:
Summer Camps:

REGISTER ON-LINE OR CALL 415-927-1630.  Do it NOW, camps fill up fast!

14.2… THAT was quick

Saturday, March 8th, 2014

My attempt at 14.2 only proved again what I already knew; The Cave has fantastic coaches and  my shoulder is weak.  I’m on re-entry from an injury, so I wasn’t exactly sure how I was going to handle this one.  First I spoke with Bo.

“Bo, what do think I’m better off doing.  An empty bar for the overhead squats, or go for the Rx weight and just do front squats?”

“Well, it depends on your intent and how you are feeling.  An empty bar overhead might help stabilize your shoulder muscles and aid in recovery.  But if you want to experience the workout similar to everyone then stay with front squats.  How has it felt doing overhead?”

After a few more minutes of talking, Bo recommended that I stay with front squats, and I’m one who always listens to her coach.  I was thankful for the sound advice and I was ready to tackle my version of 14.2.

I filled Coach Anthony in on my plan. He advised me on how to warm up and a good strategy for my sets.  If you haven’t had a class with Anthony, you should! He has a great understanding of fitness and kept a close eye on my form.

Anthony set the timer and off I went.  The first set of ten squats weren’t a problem, the chest to bar felt good also.  I broke the kipping pull-ups into 2 sets and dropped off the bar once.  Shoulder recovery and kipping aren’t a great mix.  Out of the corner of my eye, I heard Coach Russ telling Anthony to watch out for my shoulder.  Another epic coach looking out for me.

I think that first set took me a minute, maybe 1:10.  Coach Anthony was giving me great encouragement, I was feeling good, I had lots of time and picked up my bar again.  I didn’t go as fast because I was thinking, “This is going to go longer than 3 minutes, I’ll make it to the next set and I should start pacing.” Squats were decent, I did them in sets of 5 and jumped right back to the bar, did 2 chest to bar pull-ups, and came right down.  My face said it all, and Anthony quickly advised me to stop kipping and do them one at a time.  It was sound advice and it went well, but slowly.  I was grateful for Anthony’s quick thinking so I didn’t have to fully abort, but I knew I was done after 3 minutes.  I went to run it off, and when I came back, Anthony was ready with numerous mobility suggestions and an alternative workout.  What a great coach!

Once again, the open didn’t disappoint.  Sometimes you learn about yourself, and other times you learn about who surrounds you.  This time it was about a deeper appreciation of the coaches and knowledge at my disposal and less about pushing myself.  That time will come… again.


CrossFit Games Open Workout 14.1

Tuesday, March 4th, 2014

Congrats to all the athletes who competed this week in the CrossFit Games Open Workout 14.1! We saw some amazing efforts from our competitors representing CrossFit Marin in The Cave, as well as a great community of cheerleaders and spectators from those who chose not to compete. We’re only one week into this five week marathon. Keep up the good work!
Below is the CrossFit Marin leader board and results table.

For those of you unaware of the CrossFit Games Open workout 14.1, athletes had 10 minutes to complete as many rounds of 30 double unders and 15 snatches. Weights varied for men and women, as well as age groups. The numbers you see equal total reps complete by each athlete.
*If any score is incorrect, please let me know and I will make the change immediately!
My recap on 14.1:

Rumor has it that the CrossFit community is disgruntled about the first open workout of 2014 being a repeat of the 2011 CrossFit Games Open. I, for one, was really excited for this workout! I am generally pretty good at double unders, and tend to do well at snatches. I was thinking that this would be a great way to start off the open and get my name high in the rankings.

I came in on competition Friday to do the workout. I was amped!

I started off tripping on my first set of double unders. Then, I proceeded into the snatches where I was no repped twice for hip extension at the top. I have NEVER been no repped on a snatch! EVER! So my game was thrown quite a bit. I continued on making errors (sometimes more than 3) on every set of double unders. Not pretty.

My judge said I did eight rounds and 20 double unders–not bad for a girl who tripped so many times. After a bit of recovery, Bo came over and asked if I counted my rounds. Of course not…
He then told me he was pretty sure I was given an extra round somewhere. I thought, no way. What a Bo thing to say!

After thinking about it though, he had to have been right. So, I reviewed my video on Saturday and sure enough it was 7 rounds and 20 double unders.

That judge is fired!

All weekend my internal debate was to go on Sunday, so that Monday was available if I royally screwed up again, or to wait it out until Monday. So I did a 10 minute EMOM on Saturday night of 5 burpees and 30 double unders. I tripped once, and it was because I was rushing. I was back!

Sunday rest, Monday compete. I had it in my head that just by correcting my mistakes in the double unders that I would be able to get 8 rounds no problem. Monday came, double unders rolled, but snatches were a bit slower than usual. I worked hard, really really hard but did not get that 8. I did, however improve by 16 reps, completing 7 rounds 30 double unders and 6 snatches. A good score.

Unfortunately I am sitting at 60th in the region. I was hoping that this workout would put me ahead in the rankings, but it’s fighting time again! I have to remember that its the first week of 5, and I beat some heavy hitters in this workout. Anything can change with what they throw at us next.

My Predictions:

We know we will see a clean and jerk of sorts, chest to bar pull ups, box jumps, deadlifts, wall balls, toes to bar, burpees, muscle ups, and some sort of Fran workout at the end. I am betting that an overhead squat will grace us this year.

How to Prepare:

Keep training as usual. Put some extra time into your mobility and range of motion on your movements. Work on things you know you have trouble with. Stay hydrated and properly fed. Stay smart and don’t get hurt!

Good luck!