I posted this yesterday on the CrossFit 818 Facebook page, but wanted to put it here as well so everyone could see it. Don't forget that on Saturday we will not have normal classes as we will only be open for the Fran Challenge in the morning and a short WreckShop in the afternoon. While you won't be able to work out if you're not a part of the challenge, you're welcome to come by and cheer on the people who are a part of the challenge to give them that extra push and support!
So you're doing the Fran Challenge Finals on Saturday huh? Here are my biggest pointers:
1. Rest on Friday. There's no workout you can do today that'll improve your Fran time on Saturday, but there are plenty that will hurt your Fran time, so you're better off just taking the day off.
2. Drink plenty of water today. If you wait until Saturday to hydrate, it's too late.
3. Spend an extra 15-20 minutes today mobilizing your hips, calves, and shoulders. Use the pigeon stretch, the couch stretch, and any of your favorite lat stretches, and spend some time rolling around on a ball.
4. Get your mind right. You've spent the last 5 weeks working hard to make it happen and Saturday's your chance to push yourself to the limit. Mentally prepare yourself for that task using positive self talk and visualization. Spend an extra 5-10 minutes tonight and tomorrow thinking about how the thrusters will feel light, how your pull ups have improved, about your conditioning and your willingness and desire to improve yourself.
6 rounds for reps:
Ring Push ups
Hang Power Cleans (135/93)
Kettlebell Push Press (2x53/2x35)
*spend 45 seconds working at each station then 15 seconds transitioning into the next station
Posted by Armen.