Fight Gone Bad IV – Register

Workout of the Day for Saturday 09/19/09

Team Workout – “PVC Mile”
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Cleans
Run 400 m
50 Snatch
Run 400m

Except for the run, all exercises are completed with PVC pipe and the reps are done in synchrony. The team stays together for every rep. The run is kept to the pace of the slowest runner.

*Coaches Note: This is an important form and technique emphasizing workout. Focus on proper execution of each movement, full depth on all squats, lockout/rhythm/speed on shoulder movements. Your focus on technique in the cleans and snatch will pay large dividends in later weightlifting workouts. If possible, review the following videos prior to the workout:
Front Squat…[wmv] Front Squat Good/Bad Bi-panel…[wmv][mov] Overhead Squat Basics…[wmv][mov] Push Press… [wmv][mov] Shoulder Press/Push Press/Push Jerk tri-panel…[wmv] Clean…[wmv][mov] Snatch…[wmv] [mov] [link]

Fight Gone Bad IV – Click Here to Download Flier
It’s time to register through CrossFit East Sacramento’s Website – Click Here to Register
9:30 – Sign up for heat assignments (fist come first serve)
10:30 – First Heat
12:00 – Begin eating – Roxy Deli Catering

More information: Heat assignments will be on a first come first serve basis, so if people need to leave early, get there early and get signed up. We have a handful of volunteers from the National Personal Training Institute who have been trained in the methods of FGB by their instructors. They will be assisting in the warm up area giving instruction on how to perform the movements correctly and giving final briefing on how the WOD will be performed. Athletes will be paired up with a partner who will keep score during their heats. After one group of athletes finishes their heat, there will be a couple minute break to recover. Then they will trade places with their partner and keep score for them. Each station will have a volunteer head judge who will be responsible for keeping movement integrity to a competition standard. It looks like we will have about 100 athletes performing the WOD and we will have 4 different scaled versions of the WOD. There will be a men’s and a women’s Rx station, a station with 35# barbells, and a 2 round version with very light dumbbells and small boxes in which kids and grandparents will be able to perform the WOD safely. Come one, come all.

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