Warmup 2 sets: 5 x Inch worms 5 x Good Morning 5 x Deadlift Kipping HSPU Progression b/w sets A. Deadlift 5-4-3-2-1 Build to a tough single in 15 minutes 5 reps @ 60% 1RM 4 reps @ 70% 3 reps @ 80% 2 reps @ 90% 1 rep @ 95-100% B. Benchmark! “Diane” 21-15-9 reps for time: Deadlift (225/155) Handstand Pushup Compare to 7.3.13. Scaling Deadlifts: Scale weight to 60-70% 1RM HSPU: Scale ROM (2 mats) Sub Pike Pushups (knees/feet on box) CrossFit Games Regionals 2012 – Chris Spealler 1:52 Diane – Video CF Glendale Throwdown! – Saturday January 25th The CrossFit Games Open is right around the corner. Let’s get ourselves into the competition spirit with a little in-house throwdown! Join us on Saturday, January 25th for a CFG In-House Athlete Competition held right here at the box. You guys and gals that are looking to claim the title of “Fittest Member” can have at it and determine who is indeed the fittest fairly and squarely. It will also serve as a great opportunity for those of you who have been on the fence about competing to test the waters a bit along with some familiar faces and surroundings. Here are some of the details of the competition: What?: There will be 3 events over the course of the day. These will be released shortly. Scoring will be based on your performance across all 3 workouts. The top 3 men and women after 3 events will compete in a winner-take-all final event. When?: Saturday, January 25th. Start time is 9am. End time is TBD based on turnout, but should be around 3pm. Who?: ANYONE! We will have both scaled and prescribed divisions. COST: $25.00 Sign up at the Front Desk. More details will be coming over the next few weeks. Sign-Up sheets are up, so claim your spot and let’s focus our training and nutrition for these next few weeks as we gear up for competition. It is going to be a fun, exciting day, and we hope you all are as excited about this as we are! John,