140321 ~ Happy Birthday Bernie!!

Happy Birthday to one of  the best people in the World.... BERNIE!!!

Bernie...your name should come up in the dictionary when you look up the definition of hard work, dedication, perseverance, and handsome! During the Open, if you even think of stopping, Bernie has been the loudest cheerleader to help you get through!  I can't think of anyone else who is more deserving of an Awesome Day! 

Mark your calendars as Bernie's extra special Birthday WOD has been postponed until April 5th! This gives him almost 2 weeks to cook up something spicy for all of you....if  I was going to make a prediction....we are going heavy, and it's going to be a tonne of "Fun!" 

Fasten your seatbealts Canucks...14.4 is a doozie!  Rowing, T2B, Wallballs, Cleans, and Muscle Ups!  Wow Castro has really outdone himself this time!  The key to this one is to find a solid pace...don't blow out in the row as you will be paying for it later in the WOD!  If T2B will be an issue....come on in today...your coaches will be around to help and work on efficiency tips!! 

For Non-Open Athletes:

Strength:

10 min to find 20 RM Backsquat

Rest 2 min

then...

Front Squat Max Reps @ 100% Above

Conditioning:

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

For Open Athletes:

Easy 1200m Row @ 55-60% Effort

then...

Spend at least 15min on Mobility focusing on the shoulders, hips, and thoracic mobility.

then..

Row a Maximum Effort 60 calories

Use this as a means to collect data for tomorrow's effort.

- Note time, SPM, and general feeling

Recover Fully

then..

Complete 3 Rnds (Not For Time)

30 Calorie Row @ (80-85% Above Pace)

10 T2B

10 Wall Ball (20/14#)

10 Power Cleans (135/95#)

2 MU's

** Recover Fully After each rnd.  Try different damper settings in order to find the most efficient setting for your pull**

then,,,

Spend 10-20  min on MU Progressions  & T2B Efficiency

Mobilize!!

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