AMRAP Fitness Strength and Conditioning: Open WOD 12.2

Thursday, March 1, 2012

Open WOD 12.2

FYI: there will be an official athlete meeting @ 8:30am... PLEASE, be there and ready to rock out!

You are responsible for making sure your Workout 12.2 score is submitted by:

March 4 5:00 PM Pacific Time (March 5 01:00:00 GMT/UTC)

You can confirm your score has been successfully submitted by seeing that it appears on yourScore Submission History. If you do not see your score on that page, it is not in our system, and you need to try again.

Late scores are not allowed. If you are having technical problems submitting a score, you must email support@crossfitgames.com before the deadline with your name, score, and the name of the affiliate validating it or the video url. Any emails received after the deadline will not be considered.

Other information:

You can submit multiple scores per week while submissions are open. Your best validated score will be on the leaderboard.
On your Score Submission History page you can withdraw a score and re-submit if you made an error.
After submissions close on Sunday, Affiliates have until March 6 5:00 PM Pacific Time to validate your scores. It is the responsibility of the Affiliate manager to validate scores before that deadline.

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World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 100 words.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

Nelson Mandela

CrossFit South Rockland

Thursday, March 1, 2012

Open WOD 12.2

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