Payoff Pitch

JT Scott | 07/14/2016 | 2

In baseball, the payoff pitch is the one that comes at the end of your at-bat; the count is full, the batter and pitcher have sized each other up and know what’s in store. All the preparation comes down to one pitch, one swing.

Today is your payoff pitch for all the midline work and explosive hip opening we’ve been working on. All the effort that’s gone into developing a tight midline/core and maintaining good form through high reps is going to be needed today for our WOD.

“Randy” is one that can be a work of art when done correctly and a trainwreck when done badly. Slow is smooth and smooth is fast, as they say, so lock down your form and keep your head in the game and you’ll get through this one fast and explosively.

(We’re doing some sumo deadlifts before, too – just to remind you of what a neutral spine looks like with a hip-low setup.)

July 15, 2016

STRENGTH: Sumo Deadlift x3

WOD:
“Randy”
75 Power Snatches @ 75#

In memory of Randal Simmons LAPD SWAT, LODD 2/7/2008. A Minister and 27 year LAPD veteran, Randy Simmons was part of the nation’s first SWAT team and toured as an educator to other departments establishing their own militarized units. He was also the first casualty of LAPD SWAT, shot and killed in a midnight entry on an armed suspect with his team.

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THIS SATURDAY

Last weekend a big group from JPCF made the trip across the river to check out our box at CFSV and to donate support for Eric Ehmann’s cancer fundraiser. This weekend I’m organizing to head over to JP CrossFit for their Saturday workout in return. They run theirs at 9:30, and it takes about 30 minutes to get there, so I’ll be departing with a carpool at about 8:50am Saturday morning. If you’d like to meet some other CrossFitters and get a sneak preview of the Battle for Bosteros, come on out and join me! (Kirstie will still be running the Saturday 10am WOD at CFSV as usual, if you don’t want to make the trek.) Email JT if you’re interested in heading across the river!

UPCOMING COMPETITION

The Battle for Bosteros is a first-of-its-kind CrossFit Mixer/Home-and-Away-Competition-Series/BBQ being organized by JP CrossFit, and it’s coming up in just about two weeks. Have you signed up yet? I’m thinking it’ll be a good time. They’re still looking to get a few more folks from CFSV signed up to team up with their people from JPCF, so if you want to try out a low pressure competition with scaled options and the chance to team up with someone new from another box to take on unexpected fitness challenges, sign up today following the link above!