Happy Monday to all! Hope everyone enjoyed our last bit of sun for a few days! We have a few things to talk about for this week so hang in there! First thing is there will be some SCHEDULE CHANGES coming up. WE WILL BE CLOSED ON MONDAY MAY 28th IN HONOR OF MEMORIAL DAY. We will post an alternate WOD you can do at home. Next, there will be NO SATURDAY WORKOUTS UNTIL AFTER WE MOVE. We will be spending the next few weekends cleaning, prepping, and painting the new spot. We want this one to look even better than what we have now!! Last for the schedules changes is, we are reserving the 6:30am time for our Foundations students only. If you normally come at 6:30am you will need to come at 6:00am or 7:30am. We are sorry if any of these changes are an inconvenience but we are looking for the best ways to coach you our students/athletes. As a reminder especially for the afternoon classes PLEASE SHOW UP ON TIME!!! Class times are 4pm, 5pm, and 6pm. If you show up at 4:30 you will need to wait until the 5:00 class begins. This is just another way we can be better coaches to you and for you all to be better athletes by working out with a class verses different workouts going on every time someone shows up. We are excited about the new changes we are making and we know you will all benefit from it!
WHOLE LIFE CHALLENGE PARTICIPANTS: If you want to receive your bonus points for the sleep challenge please turn in your sleep log by Tuesday at the latest. No sleep log= no points! Your BONUS CHALLENGE for this week is…… Keep a food log. Write down what you are eating and drinking each day. You don’t have to be exact on portion sizes but don’t be to vague…… I had a question about points for workouts on the days we aren’t open. As you all know we recommend taking 1-2 rest days per week, and that the “CrossFit schedule” is 3 on 1 off. I know that for the challenge you are required to do at least 10 minutes of something each day. This was another challenge within the challenge. Can you come up with something on your own? A light jog, chopping wood, playing soccer with the kids, anything that gets you moving! It doesn’t have to be a gut busting fire breathing CF WOD, save those for the days you come in! Please let us know if you have any questions. You guys are almost done!!
SKILL
Kipping Pull Ups for beginner/ intermediate athletes
7 sets X 2 reps Weighted Pull Ups for advanced athletes.
WORKOUT
21-15-9
Pull Ups
Push Ups
Jumping Squats
Nice! I am liking the change, bringing order and dicipline to the Box!! We have the an awesome group of athletes and the makings of an awesome team for the 2013 Games!
Not a day goes by that I don’t hear someone mention seeing the CF Games on ESPN!!
I was doing a Prison Ministry event at Larch Mountain Correction Center and there is now 400+ inmates up there “with nothing but time”– They have free weights, several pull-up bars and Parallel bars in the yard and a 400+- track.–While there I got a chance to work out with a few of the “men”, many are getting in pretty good shape–(so they thought) till I challenged them to doing 30 consecutive pull-ups (anyway they could get over the bar) Only one topped my number and when they saw the kipping pull-up (they remarked they where wondering WTF that was when they saw it on TV earlier?? (LOL)– We also introduced them to doing 50 air squats and then 50 Sit-ups-and then run 800m
I was asked to come back and work with them again (when they get out we may have the some “beastly” new athletes at CF Untamed!!–Got to love it!!