February 22, 2016

A) Alternate stations EMOM for 24 Minutes
1: 13/11 Calorie Row or 10/7 Calorie Assault Bike
2: 13 Wallball with light ball
3: 20 Situp

This should be an easy workout. We are going to de load a bit
for the next few days and let your bodies recover. If you are
feeling great and want to go a bit harder you may do max effort
each minute rather than the prescribed reps. You can use any
size ball you wish. I would recommend going light.

There will be no leaderboards this week on Train Heroic.   This is a de load week.  Take it easy and just move.

I would strongly recommend doing the ROMWOD daily this week to recover and prime your body for the upcoming Open.

Today is the final day to sign up for the First Annual CrossFit Utah Valley Open.  First workout will be announced Thursday night.  I have decided to make a small change to the scoring for the open.  In an attempt to make it more fair we will be scoring based on reps or time instead of individual rankings.  Individual rankings will not be fair since the different divisions are so different in terms of size.  With the new scoring system each person will do the workout and their total reps or time will be added together to form a team score.  Team with the highest score in terms of reps or lowest score in terms of time will win each week.  At the end of each week we will rank each team and that ranking will determine the winning team at the end of the 5 weeks.  So if team 1 finishes the five weeks with a 1, 2, 4, 2, and 5 their total team score will be 14.  If team 2 finishes with a 2, 1, 6, 1, 3 their total score will be 13 and they would beat team 1.  If you have questions about scoring talk to Jake.  With this format EVERY rep or EVERY second will be extremely valuable.  What place you finish individually against others from the gym will not matter at all.  This is going to be a lot of fun.   If you do not have a Train Heroic account yet make sure you get one here:  https://marketplace.trainheroic.com/#/subscribe?type=team&code=1441220416&id=3536