The Daily Experience 2/27/15

CrossFit season is upon usWhat a great sport. Nick, I believe, is the only one who has signed up for the CrossFit open. He is going to be doing it tomorrow night over at the OAC at 5:30. All, who can, should come and check it all out. Remote ProgramA. Go for a 45 minute high intensity hike (plugged in to good sounding music–Go hard)B. Send out a text of gratitude.C. Read for 20 minutes in somewhere that is unique. Student ProgramClearA. 5 Jerk Balance (light / build)B. Row 15 Sec. @ 100%; coast row for 45 sec X 3Strong (Phase 2: wk 2)A. Power Pos. Clean:1) Quickly, build to tough single (just over what you attempt for 3RM)2) Find 3RM3) 3 @ 95%4) 3 @ 90%B. Clean Pulls:1) 3 @ 100% (of A)2) 3 @ 110%3) 3 @ 120%Note: log loads….BalanceThe CrossFit Open Workout #1A. Workout 15.1Complete as many rounds as possible in 9 minutes of:15 toes-to-bars115-lb. deadlifts, 10 reps115-lb. snatches, 5 repsB. Workout 15.1a6 minutes to find 1-rep-max clean and jerkNote: Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1. Life Coach ProgramClearA. 10 minutes of mobility / skill work / work with an empty barB. Weighted Pull-Ups: 5 x 6-8 (perfect ROM)StrongA. snatch – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×2@95%, 1×2@100%, 1×1@100+%B. Clean pulls – 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120%, 1×2@130%C. Front squat + split jerk (base on max clean, jerk, or clean and jerk. adjust as needed) – 1×3+1@60%, 1×3+1@70%, 1×2+1@80%, 1×2+1@90%, 1×2+1@95%, 1×2+1@100%, 1×2+1@95%(outlaw emphasis)BalanceA. Row 5K @Z1 conversation pace (work on meditative thought)Note: post how this goes.