MED (Max Effort Deadlift)

Workout: 

Work up to a Max Single deadlift

Post Load

Then 

Take 80% of max load and perform one set of max reps and post

Accessory work: 

3 Sets

10 Reverse Hypers

12 GHR's

15 Ab Mat Sit ups 

400x8

Workout:

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

"I'm Not Buying it Anymore." by CrossFit Lisbeth:

 

"Michael"

Mobility: Reverse Hypers and Hip mobility

Skill: Sit-Ups, Back extension, running form

Workout:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Cooldown:

Weaver

"Weaver"

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Post time to comments.

Concerning Saturday's Open Qualifiers:  Anyone that has done the Open workout can enter their times into the system now for validation.  IF you would like to redo the workout you can submit another time.  According to the rules:

"Athletes may submit multiple efforts of a workout. Their best valid performance will count for scoring for that week. However, once the deadline is passed, there will be no opportunity to resubmit a workout performance."

News:

• Body fat truck is almost sold out.  We have 1:45 and 6:15 left.  We can possibly book some time before 11:30 if necessary.  
• CrossFit Nutrition Seminar coming May 14th.  The totally awesome part of this seminar is that it includes blood work and labs that you take beforehand and then evaluate during the Seminar.  Can you handle more carbs than other people?  The test will tell you.  How healthy are you?  The test will tell you.  We will use this seminar as a springboard into the next Look Better Naked Challenge for Summer bodies.   The blood work can done before and after the challenge to determine how markers for health really change. 
• Gym Closed the 27th for Kelly Starrett Mobility seminar.  

Nido

Lost 14 pounds, lost 8.59% body fat, lost 17.9 pounds of fat, and gained 3.88 pounds of lean mass in 8 weeks on the Look Better Naked Challenge

Athleticism, Competition, and the CFP Team

Who should represent the affiliate team in the upcoming CrossFit Open?  Everyone.  It doesn't matter if you can't do a handstand push-up or row 500m under 2 minutes.  The goal is to jump into the fray and give what you have to give and be part of our team.  Perhaps you have no aspiration to go to Regionals or the CrossFit games as an individual, but you can still support our team.

Every week when CrossFit posts the Open workout on Tuesday night, we will prepare for the judged competitions for Thursday and Saturday.  Please volunteer.  We will need volunteers.  Standards will be published and we will all need to embrace these and count nothing less from ourselves and our peers within the competition.  If you can't achieve the standards, you should still do the workout.  It's just not going to be scored As Prescribed.    

CrossFit will expose anyone's weaknesses and faults quicker than any other program.  We all have them.  It is the nature of CrossFit to address weaknesses rather than ignore them. 

Compete.  Challenge yourself in a new arena; in a new environment.  Be judged.  Be virtuous.  

It's just as important to celebrate a new athlete's first push-up as it is to celebrate a fire breather's 20 muscle-ups without coming off the rings.  

Many of the athletes here started in poor condition and have transformed in to amazingly fit people.  It is important that as a group and a community we help and encourage people at all levels of fitness to improve themselves.