10/20/11- Getting Prepped for the Weekend!

Notes for the Weekend:
- Saturday morning we are going to meet for breakfast at Proctor at 9:30 AM! We will leave campus at 10:30.
- With a format similar to a meet, it will be important to make sure you have snacks and recovery food on hand, so we will make a trip to Hannaford's Friday evening.
- If you have a car and are able to drive please let me know ASAP so we can figure out transportation!
- If people want to it would be really fun to get dinner in Burlington afterwards. (Sushi, possibly?)
- I think we should have one unifying clothing item for the whole group, does anyone have any ideas for this?
- Stuff you should bring:
Food
Workout Clothes
Sweatshirt/Sweatpants
Water Bottle
Lacrosse Ball
Change of Clothes for dinner
Jump Rope

Warmup:
Double-Under Practice
Skill Practice
Shoulder Prep

Strength:
Max Effort Weighted Dip
Don't worry if you don't have dips yet, we will work on transfer exercises.

Conditioning:
21-18-15-12-9-6-3
Sumo-Deadlift High Pull
Push Jerk
Women will use 45#
Men will use 65#

It wasn't on YouTube but here's a link to a video of this workout from Crossfit.com
http://media.crossfit.com/cf-video/RobO_HiPull&Jerk_WOD.mov