ANNOUNCEMENT: Â CrossFit Steeltown is hosting a competition on May 24, 2014. Â It will be a standard one-day competition with at least 3 events. Â This competition is being advertised as a competition for the general CrossFitter and will offer scaling if necessary. Â For those who want to try competing, this is a great starting point. Â At this point, CrimLaw, Rachel, and Melissa are signed up. Â It would be great to have others join us. Â Also, spectators are always welcome, so mark your calendars. Â For more information, check out the EVERBITE PAGE.
REMINDER: Â Susan starts her Regionals tomorrow (Friday) at 5:30pm. Â Please do you best to be there and during her other workouts. Â For more information, please refer to our original post on the Masters Regionals.
The Strength portion of today’s WOD will be performed after the MetCon. Â The purpose of this is to place your body under a different stress in order to recruit different systems within your body that you are not used to using while lifting heavy weight after a hard workout. Â Because the heavy lift is deadlifts, we will be watching your lower backs and form. Â If you cannot maintain proper form, you will be told to lower to weight to prevent injury.
The CrossFit Alloy WOD for 4/17/2014:
MetCon:
For Time:
15, 12, 9
Thrusters (135/95)
Chest to Bar Pullups
Strength:
Deadlifts
5, 5, 3, 3, 1
Post Time and Weight to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
15, 12, 9
Thrusters (115/75)
Chest to Bar Pullups (may be banded)
Brass:
For Time:
15, 12, 9
Thrusters (95/65)
Chest to bar Pullups (may be banded)
Bronze:
For Time:
15, 12, 9
Thrusters (75/55)
Pullups (may be banded)