ANNOUNCEMENT: CrossFit Steeltown is hosting a competition on May 24, 2014. It will be a standard one-day competition with at least 3 events. This competition is being advertised as a competition for the general CrossFitter and will offer scaling if necessary. For those who want to try competing, this is a great starting point. At this point, CrimLaw, Rachel, and Melissa are signed up. It would be great to have others join us. Also, spectators are always welcome, so mark your calendars. For more information, check out the EVERBITE PAGE.
REMINDER: Susan starts her Regionals tomorrow (Friday) at 5:30pm. Please do you best to be there and during her other workouts. 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. 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. Because the heavy lift is deadlifts, we will be watching your lower backs and form. 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)