Refine Your Metal in February

Workout of the Day for Monday Feb 4, 2013

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

super-bowl-47-pick

Amazing work on January’s nutrition challenge. Those are some impressive results. I’d still like to hear your story so if you can email it to me or post it in comments.

For the ladies, Julie Luchesi is the winner with 125 points. She went perfect for the whole challenge. Nice job Julie! You get your choice of a jump rope, foam roller, or a free hydrostatic body fat test in April.

For the men, Miguel wins with 116 points and a 1:00 improvement on his January Helen time. He has selected the personal foam roller from trigger point therapy as his prize.

If I missed you, or my information is incorrect, email me immediately please.

Now, are you ready for the next challenge? As in January, we will use improvement on today’s workout as a tie breaker if there is a tie. We will repeat “The Chief” on Friday March 1.

25 days of Refining Your Metal, Monday Feb 4 to Thursday Feb 28

115 total points possible

Completing the CFRV WOD: 1 point per day/5 per week max (20 points possible)
10 minutes of mobility/stretching work: 1 point per day (25 points possible)
10 minutes goat or goal work: 1 point per day (25 points possible)
Post in daily comments on the website: 1 point per day (25 points possible)
Successful completion of the 4 bonus challenges:  5 points per challenge (20 points possible)
The bonus challenges are written on the board at the gym.
As in January, there will be one man and one woman winner and they will get a prize.
A good goal is 100 points. Will Julie win again? Will the men have to use their tie breaker again?
If you have a question, post it in the comments and get your points started.
Good luck! Refine your metal.

Comments 23

  1. Congrats Julie, Ian, and Miguel!! You guys are awesome!! I am really looking forward to this challenge and to get back to normal on my nutrition!!

  2. Looking foward to “The chief” tonight. Wish I could have done this WOD this morning to wake me up. I did “just okay” on the January challenge, so I’m looking forward to February’s challenge.

  3. Since we have some pushups in todays WOD, check out some pushup mechanics from a couple of guys who know a “little” about Crossfit

    http://www.mobilitywod.com/2013/01/pressing-mechanics-and-the-knee-pushup-up-disasterfroning-and-bailey-edition.html

    February is Mobility Month for me, so I have begun organizing some mobilitywod.com articles into easy to find information for me. Feel free to use it. It still has a long way to go, but I hope it helps someone

    https://www.evernote.com/pub/joeywashburn/joeywashburnsnotebook

    You dont have to join Evernote, just click view notebook

  4. New to Crossfit, and loving breaking thru barriers and personal records each time! I made my goal on that last set of the “chief” today. Thanks for the extra push!

  5. Thanks for the article Joey! Unscaled push ups are on my GOAT/GOAL list along with too many other things.
    I need help narrowing my list: double unders, push ups, pull up (notice this is not plural;), conditioning (burpees/run/row)…

  6. Julie It might be helpful to pick one main goat and one secondary goat. For instance: Pull-ups (or pushups) could be your main goal that you focus on monday/wednesday/friday.

    Then maybe a conditioning piece for your secondary: 500m row /400m run/ 100 double unders. On days where the WOD has lots of pull-ups just sub your secondary goat in for your pull-up goat work.

  7. Had fun punching the Chief in the face! Motivated after yesterday’s game. Sad face. But. Excited for Feb challenge. Let’s get it! There’s my 1 point…

  8. Loved the workout tonight. Can’t wait to do it again in a month and seeing the improvements we all make. Remember what “The Chief” is in reference to today, the sad loss of Chief Petty Officer Chris Kyle who was with SEAL Team 3. He leaves behind a wife and two small children. I will post the link to his memorial fund as soon as I am able.

    Fair Winds and Following Seas, brother…

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