Wine Country CrossFit

 It’s Tax Season.  Did you keep accurate accounting of what you did last year so  you can get your tax forms easily filled out and filed on time?  When we do these  linear progression workouts it is extremely useful to have a record of what you  have done in the past so that you can plan your workout–or your coach can help  you plan- for the day.  Take this Clean Complex work for today.  How many  times have you walked in to the gym without a  plan and then get started on the  strength work only to realize at the end of the  complex that you are only just warmed up and now the real work can start but oh, look at that, it’s time to get started on the metcon?  Keeping records will mitigate all of that wasted time and get you working more efficiently, get you stronger faster and really maximize your potential.  Here are some other great reasons to journal.  And here are a couple of online resources if you are all tech-y and have terrible handwriting skills: Statulo, a free service that lets you rank yourself among your peers and Beyond the White Board, a free 30 day trial plus iPhone and Android apps to keep you connected.

=========================================================

Tuesday’s WOD

Clean Complex

Clean Complex is 1 Power Clean + 1 Hang Clean

5 x 1+1.  Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week.

15 minute AMRAP:

5 Shoulder to Overhead (95/65)
7 Overhead Squats (95/65)
9 Ring Dips

Rack stands are optional for this WOD. If you are considering The Open work from the floor.