Hey guys please let me know your teams for Battle of the Boxes, November 15 at the Ventura County Fair Grounds. It is my understanding that we have several teams. I just do not know who is on what team at this time. West Coast Strength and Conditioning has ensured me that we can have as many teams as we want so I would love an awesomely big showing. This is a local event and last year we had 11 teams represent with 3 teams earning a podium spot and 8 teams finishing in the top 10 in their respected divisions. Their is no reason why we can’t have an even better showing this year.
I particularly like this competition because it is local, well run, and has very solid programming. Oh yeah, and it is just plain old fun! It is a great time for us all to mingle and cheer on each other for a day. Beachside CrossFit, our good friends that we host the Beachside Beatdown with will have a huge showing as well. You know how loud it gets when Precision and Beachside get in the same room together. It tends to be pretty darn epic! If you don’t have a team but want to compete let a coach know or start forming a team. This competition is all about community. Let’s show Ventura County how strong the wall of blue is! See you in the gym!!
Fitness-Strength-Community
WARM UP:
500 M. Row
3 Rounds
20 Sec. Handstand Hold
10 OHS
10 Good Mornings
10 Pass Throughs
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a walking pace)
40 Ft. Bar O.H. Walking Lunges (55% 1RM Snatch)
10 Ass. Glute-Ham Ext.
*Modify w/ O.H. Walk accordingly
LIFT:
EMOM 10
1 Snatch Complex
Power Snatch + Hang Squat Snatch + OHS
*Start at a comfortable weight. Progressively works towards a heavy single.
WOD:
“REGIONALS 13′ TEAM EVENT 8”
For Time
49 Pull Ups
7 OHS (185/115) (165/105) (135/95) (95/65)
*Adv. may do individual event 8 if they wish, 64 & 8.
POST WOD:
Shoulder Mobility
