5 x 400m Run
Work Rest Ratio 1:1
Record time for each
7 x 1 Squat Snatch, 1 Power Snatch &
2 x OHS
Heavy but good form
Record weight & 1 min rest between sets
WOD - OPEN WOD 3
AMRAP 18 mins of;
15 x Box Jumps (24/20inch)
12 x Push Press (50/35kg)
9 x T2B
AFFILIATE CUP 2012 - AFTERMATH
Well number two down and what a day. We aimed to make this one better than the first and with your help, it was.
There are a lot of people behind the scenes that we have and will thank personally for helping make the day as awesome as it was, but I want to thank one person in particular who was the heart and soul of the 2012 Affiliate Cup, my wife Sam.
There are a lot of behind the scenes things that everyone doesn't see that go into the planning the event and Sam was instrumental in bringing it all together and making it happen. Months of preparation went into putting on the best possible event and it meant many long hours behind the computer and on the phone organising it all. I know a lot of you have already said thanks to Sam, but if you haven't take a few seconds to remind her that she did a great job.
I know she is looking forward to planning for the next one!!!
To all our great athletes and support staff, thanks for BRINGING IT. I must admit that I am pretty stoked at the efforts of all our people. It was a long tough day and your efforts reflected in the results achieved. I was hopefull of some of our teams getting through to the top 5 in any of the divisions and we managed to get three in. SWEET... AND then to top it off a 3rd finish in beginner and 1st in intermediate.
This shows the hard work all you guys have put in and the progression you have achieved.
Don't ever doubt yourselves people, you have all shown that you can do anything.
Where to from here?
Training as normal as we come into the warmer months and then Feb 23rd, 2013 see's the CrossFit Games ramp up again.
I want to give all those guys keen to compete during the OPEN the best possible chance to qualify for REGIONALS, whether it be as an individual or part of a team.
The months of work leading up to the CUP and coming into the silly season are about to kick up a notch people.
Athletes keen to compete will have the option to train as part of a competition squad, which will come together during the week and train.
So if your keen to have a go let me know and I will release more info shortly.
All athletes at the 2012 AFFILIATE CUP