Listen to your trainer. We are here for your health and safety, but also because we love you and want you to become even more awesome.
Fight The Bear.
Today you are faced with a decision: better yourself, or stagnate. Get off your duff, go be productive, and improve the world we live in! Things don't get better by lazing about, they get better through sweat and determination!
7 MIN TGU (35/25)
3 MIN Rest
2 MIN KB Swing(35/25)
How'd you do yesterday? 30 minutes doesn't look like a lot on the board... it is though. Keep pushing through! We're mid way through the week, and you're doing fine!
Turkish Get Ups are, in my opinion, one of the better cross-over core movements available to test a CrossFitters base core strength. How's yours?
Max Weight TGU
30 Min EMOM
Fighting a bear is a lot like CrossFit. ...One paw at a time.
Max weight pullup
20 SDHP (75/65)
20 SDHP (95/75)
20 SDHP (115/85)
20 SDHP (125/95)
20 SDHP (135/105)
Sometimes we don't get what we want. It's ok because sometimes we get what God wants. If you're wondering why you've got it the way you do, remember to live with a purpose, not for one. You are loved.
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Morning everyone. Its cold outside (if you haven't noticed). We worked on the rig until 2:00 AM, and had to sleep in the RV, surprisingly good night of sleep.
Make sure that you are getting rest and eating right, the Open is right around the corner. If you are doing the Open, keep training, if you havent decided yet, sign up! Its worth a shot!
Fear drives us. It inspires us. It gives us a reason to be greater than we are. CrossFitters are a rare breed that accept and defeat it. There is nothing positive in fear. It anchors people to a sedentary life, to less risk, and limited boundaries. Use the gifts that you have to face it, push through it, and show yourself that you've been a warrior all along, and you can overcome and destroy the things that hold you back.
5 rounds. No timer.
One round consist of the following, done seven times:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
You can take as long as you like to complete each series or round, but once you start the complex, you cannot set the bar down. Bars down incur a 50m run penalty.
Start at 55/45 and add 10-20lbs per round.
Today, think positive. The legs might be a little sore, but you're going to make it!
Kip. Kip everything. Kip pullups, kip handstand pushups. Kip situps if you can figure out how.
2 Min Challenge. Do Double Unders! 100 Double unders, 2 minutes. If you don't get it, then 20 burpees.
5 Rounds for Time
10 MB Burpee
We've got a LOT going on this week!
Registration for the CrossFit Open available! I'd recommend anyone do it, even if you're not going to the games. It's a great way to see where you are. http://games.crossfit.com/
Construction and paint are going on at 377. Once that is completed, you'll probably see new trainers as we work out our own schedule. We need to train ourselves for the Games too!
New hours at 377! M-F, 6,7,8,9 and 10AM, then again at 3,4,5 and 6PM. (No 6PM on Fridays)
New sound system has been ordered! I'm still going to play terrible music, but at least it will be louder!
Have you seen the custom wrist wraps yet? Any color, any string. You should get something awesome and help stabilize the wrist at the same time. www.wodwristwraps.com
20 Min AMRAP