141211 Thursday 0900 & 1800 & 1915


We have made huge strides in our strength and gymnastics abilities. Some of us have linked our first pullups, toes to bar and muscle ups together.  More importantly though we have gained strength like crazy.  I know I have expected much of you when putting you under these 3, 5, 7, and 10 Rep Maxes but you have reaped the rewards of becoming stronger and in turn your WOD times dealing with these movements have decreased.

Something we haven’t talked about is mobility.  We have touched on mobility so much that when we engage in a session of it it comes very naturally to you.  You lacrosse ball smash like masters…understanding where and how to manipulate your body for a certain outcome.  You also do it without that dreaded pain face or holding your breath which are two huge taboos when trying to extend your mobility.

The open will be here before you know it and that is where we express the rewards of the year in a contest spanning the world.  There will only be a finite amount of movements but rest assured that there will be muscle ups, light cleans and snatches and most of all Overhead squats.

CrossFit defines fitness as increased work capacity across broad time and modal domains and I try to program toward this concept but as we inch closer you may see many more couplets and triplets that have the most common movements seen throughout the open.  The work we have been in thus far will be representative of our scores and we will represent Korea well!

Jared – FTCF

A. Progressive Model Squat Therapy

Threshold Training 2:00/4:00
10 Wallballs
5 C2B Pullups
Row for Calories

Total Calories will be your score

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