"Dirty Laundry"(3.2.2011)

Jenna getting after her Wall Balls! This Girl has come far from where she started! Great Job Jenna!

I. A Note from our friends at CrossFit Southie about the 2011 CrossFit Games:
The 2011 season will start with the CrossFit Games Open on March 15th. The Open is a six-week-long competition open to anyone in the world. There will be one workout per week, and athletes must submit a validated performance, either by uploading a video of the workout or by performing it at a Registered Affiliate. Everyone will be ranked instantly with everyone else in their region and with everyone else in the world.
The new website will go live on March 7th, and will have all the rules, regulations, and registration options in full detail. The cost will be $10 in the US and Canada, $5 in the rest of the world. The Open will also screen the top athletes and teams for Regional Qualifiers, and Masters athletes directly for the Games. All aspiring Regional and Games competitors must register on the Open Website no later than March 20th at 17:00 PDT. Each week athletes from around the world will complete the same workout, and submit their validated times or video proof to the Open Website. The best athletes and teams will progress.
Next are the Regional Qualifiers. There will be 17 Regionals around the world, with 10 in the United States and 7 abroad. They will be held over four weekends between May 27th and June 19th. Each Regional will send approximately 3 athletes of each gender and 3 teams to the Games, depending on the region’s size.
Southie, Fenway, and CFNE will be taking turns hosting the sectional events for the 6 weeks. The workouts will be held at 1pm on Saturdays starting on March 19th.
II. Dynamic Mobility Warm-Up:
5 Minutes of Lacrosse Ball Work(You Choose your problem areas)
Hamstring Box Stretch
Front Rack Band Stretch
Spiderman Mob.
Funamentals Prep x 10 reps each of:
Shoulder Press
Push Press
Push Jerk
III. Metabolic Conditioning Workouts of the Day:
“Dirty Laundry”(7 Rounds for time):
Row x 10 Cals(Damper Setting- Men-10/Women-7)
American Kettlebell Swings or Dumbbell Swings x 15 reps(You Choose Your Poison)
IV. Competitors Schedule Workouts of the Day:
Single Workout of the Day:
“Erin”(5 Rounds for time):
15 DB Split Clean x 40 lbs/25 lbs
21 Pull-Ups
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