Wednesday 8.28.13

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front Squats (135/95)
Pull Ups

Rx’d + (185/125)

1) Back Squat (work to heavy 5 then 10 rep max + 5lbs)

Compare and add loads to HERE

2) Mobility
Squat Therapy
-Video (4 working minutes)
High Glute Smash and Floss (page 302)

“Hotshots 19” Memorial Workout

Why a CrossFit Coach is Like a Middle School Gym Teacher (and why that is a good thing!)

How Sleep Deprivation Fries Your Hormones, Your Immune System, and Your Brain

CrossFit Kids class times will change as of today to Wednesdays 5:30-6:20pm.  Please drop off/pick up kids from back entrance.  Please notify me with any conflicts with this time.  We also congratulate Nikol Watson on completion of her Level 1 and CrossFit Kids Certification!!

“People become really quite remarkable when they start thinking that they can do things.  When they believe in themselves they have the first secret of success.”~Norman Vincent Peale

34 Replies to “Wednesday 8.28.13”

  1. I challenge all you CFM members that are VFD members as well to show up Saturday for the Memorial WOD for our fallen brothers. I will be there.

  2. Dear future Ray,

    It is Friday, two days after doing this WOD. I’m writing to tell you how you feel.
    This morning you had to pick your legs up with your hands and put them on the floor. When both feet hit the floor and you tried to stand but instead collapsed on the floor. You managed to make the 6 am WOD however performing your daily pre-WOD ritual did not happen because you could not flex your legs much less squat.
    During your class, you dropped a marker and didn’t attempt to pick it up (a student had to do it for you). You tried to walk down a flight of stairs to get your lunch however after your first step of twenty decided eating wasn’t worth the rest of the descent. Erik called you to see if you wanted to bench press after school and you were so sore that you couldn’t even change clothes.
    I’m writing this to you to say that if ever you see this WOD pop up again, I highly recommend you take a rest day. Your future self will thank you for it.

    Ray

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