2012 Moxie Madness Novice Team Champions Jamie, Billy, Eric and Natalie. They have all moved on to be CrossFit badasses (even though they already were). Who will win it this year?
Moxie Madness Competition is this coming Saturday and Sunday Aug 31- Sept 1st at Spartan Stadium in San Jose. Come check out your fellow DCFers competing, we 1 Masters team, 1 RX team, and 1 Novice team, and see what all the fun and excitement is about!
All the details are available here: MOXIE MADNESS
Throwback Thursday: Barry, Tom and Darrin doing wall balls at 5am class 2-3 years ago!
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: Single Arm Dumbbell Strict press
7 x 2 (7 sets of 2 reps “across,” the same weight for all sets)
Back Squat or box squat
3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)
Perform these as a Superset to save time.
Metabolic Conditioning Workout: - As many reps as possible in 5 minutes.
Wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/9ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 50 – 100 reps (basically 10-20 per minute!)
Coaching Tips: Pace these out. You are better off doing small sets (and small rests), than doing a big set in the beginning and then blowing up in the later minutes.
Compare To: 2011 – 11 – 15