Warm up 3 -5 min jump rope, double under work Group mobility
Strength Max out Monday! Front Squat 3 – 2 – 2 – 1 – 1 – 1 – 1
Paleo Challenge Benchmark Workout 8 Minute AMRAP of 3 Thrusters (95 / 65 lbs) 3 Bar facing burpees 6 thrusters 6 Bar facing burpees 9 Thrusters 9 Bar facing burpees 12 Thrusters 12 Bar facing burpees 15… 15… 18… 18…
Don’t let what you cannot do interfere with what you can do. – John Wooden
We will be doing the same workout – max out our front squat and the ascending ladder WOD – that we did on February 11, 2013. Hopefully the clean eating and hard training will put some pounds on your front squat and some reps on your workout. As I’m writing this (after the 6 AM class), all those who did the workout on February 11 and again today have PR’d on their front squat and gotten more reps than they did on Feb 11. That is awesome. I have no doubt the rest of you will be hitting new PRs, too.
There’s a competition in a few weeks at CrossFit Talon. Read more about it HERE
Warm up Run 400 m, row 500 m, or 30 cals on the Airdyne Group mobility
Conditioning 8 rounds for time of: 8 Thrusters (115 / 75 lbs) 12 Kettlebell swings (70 / 53 lbs) 200 m run w/ medicine ball (20 / 14 lbs)
If you accept the expectations of others, especially negative ones, then you never will change the outcome. -Michael Jordan
Zen Planner and payment updates! Now when you login, you can edit your personal information (including billing). This means you can enter your bank information for our new payment system here. PLEASE NOTE: Choose e-check as the type of account information for billing. It doesn’t do us any good to have your credit card number since we cannot run it on this system.
If you would rather not enter the info yourself, you can still bring a voided check instead. Thanks in advance!
For those of you leaving this weekend and need to do 13.4, today is the day. Watch this video for efficiency tips:
Every accomplishment starts with a decision to try. – Unknown
ANNOUNCEMENTS: 1) We need a voided check by the end of the week from all of you.
2) The Paleo Challenge comes to an end today. For those of you who participated, thanks. Even though it was organized poorly (I apologize), many of you showed initiative and followed it loyally. And many of you who did participate did see great results, which is AWESOME. Some of you I talked to lost up to 20+ lbs in the month or so of adhering to eating paleo. That is outstanding! I hope that makes you as happy as it makes me. And if you’ve been seeing great results – you feel, look, and perform better – why stop? Keep eating this way. Make it part of your life. Eat real, whole foods all the time and the benefits you’ve seen in the past month will continue. I promise the next one we do will be better. FYI – for those of you who paid the $20, we will be giving you you’re money back. However, there will still be prizes to a couple of winners, though.
3) CJ Hastings recently got CrossFit Level 1 Trainer certified. He is Rich Froning approved (Rich Froning was one of his instructors at the cert). He will soon be added to the very small coaching staff here at Forte (we are looking forward to growing our staff promptly *hint*). Which classes will he be instructing? That has yet to be determined. But either way, if he happens to be instructing one of the classes you attend, treat him like you treat me: like shit. JUST KIDDING! Treat him with respect and dignity. Bow in front of him and kiss his hand. Swear your allegiance. Or the Shake Weight it will be!
How many proposed causes of obesity are there? If you guessed 82, you were correct! And there is at least one medical paper legitimizing each theory. The 82 Putative Causes of Obesity