FIRE IT UP! Hey Mickey! Friday 3/14/14

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FIRE IT UP! Hey Mickey! Friday 3/14/14

FIRE IT UP! Hey Mickey! Friday 3/14/14

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Hey Mickey!

Welcome to the TEAM Mickey!

Welcome to the TEAM Mickey!

I want to officially welcome longtime member Mickey Grouse to the TEAM! Mickey has been training with us for over 4 years, has competed in some local and regional events, volunteered his talents as a DJ for parties, etc. Now he will be apprenticing to be apart of our Coaching TEAM. 

Mickey is an all around good dude and cares a ton about the CrossFit Boston Community. He received his CrossFit L1 Certificate back in 2011. You will see him primarily shadowing me in both group classes and private sessions. He will soon be leading portions of the class and ultimately entire classes.

Give him a big fist bump and a FIRE IT UP!!

CrossFit Games 14.3

CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

Deadlift and box jumps! Alright, we finally have a little weight now in the open. The ascending volume AND weight for the deadlift will make it challenging to maintain midline stabilization and not blow out the low back. Everyone will need to focus on bracing really tight while pushing the ground away through the heels rather than pulling the bar off the floor. Establish a pace that will be just below your threshold and allow you to keep moving steady. This is very similar to the pacing needs of Wednesday’s Row/Thruster WOD.

If 225 is heavy, be prepared to start breaking up into sets of 5 so that you can move faster. Try to avoid singles until you absolutely have to. If you are lucky enough to get into the heavier weights you need to game plan the number of reps/sets for completion. Think similarly to last week’s CTB pull ups, except you will have a much higher muscle economy.

Step ups or box jumps are permitted with the requirement of both feet on the floor at full standing and both feet on the box at full standing. The kicker is the height of the box. For the men, if you are shorter, a 24″ box may be too much to expect a good pace with step ups. Ladies you should be fine with 20″. We have been training the Games Standard for box jumps the last couple of weeks so you should know how to pace this already. 15 reps is manageable, just be sure to breathe and maintain control of your body.

Good Luck to everyone today!

What’s On Tap!

Keep your eyes open for another post today with next week’s programming!

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