Not to over-sensitize our favorite heckler/ GJ hero dude, but what a great image of concentration. If Siler had a moment, then it would equal exactly every moment he gets capped on camera. He is a shot away from famous and not just because he Wods like a praying mantis, but because he acts like one too. Eating his mates for lunch and studying his opponents like a stoned surfer scoping his last wave, Brad makes good for a crossfitter, better yet- a true redhead. Thanks for the spice you offer CFR, Spicoli. Now let's open those hips and elbows up and get full extension! You knew you were in for it!)
Warm up: DYMO
WOD
12 minute AMRAP
12 Hang Power Snatch
12 Box Jump (24/20)
STRENGTH/SKILL
Practice Rope climb skills
*Work as a team to hang ropes efficient and quick
* Spend 15-20 minutes working on both ascent and descent
of rope climbing technique.
Mobility: Foam Roller
GET READY-
Okay...we do our best to notify you whats up through this blog. It doesn't always get to you. Days run together, life gets nutty, excuses crowd the dance floor..whatever. There are many things to be aware of upcoming and this is our best shot at sharing for now. Let me explain-
DEFENDER SERIES- Saturday, 6p-7p get trained up to protect yourself as well as you take care of yourself. Top notch instructor training for self defense and close encounter tactics you don't want to miss. Free Promo class> register quick by emailing us and subject line: Register me for the clinic this saturday! Only 4 spots left! info@crossfitred.com
SECTIONALS: Starts mid-March, goes to end of April. Get prepared..there is only 4 weeks until the cameras are rolling. 2 days per week, for 6 weeks we will host a qualification day, ie: Tuesday, Friday filming heats for qualification 8 heats. You will compete in groups of 6-10 most likely.
You must be competent in all your basic heavy lifts. You must be competent in all your gymnastic movements. Your training should consist of daily WODS and secondary strength training along with daily mobility WODS (see below). It is okay to modify, but do not rest on that notion, PLEASE! Train hard, eat well, sleep well, recover and get your head straight. You want more inside scoop? email us at info@crossfitred.com and tell us: I'm competing, tell me more!
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