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Monday, November 14th, 2011

Hey Folks!

So, it was a long weekend with a lot of 2am bedtimes for this guy and a couple awesome friends.  But we managed to take this:

Before...

And make it into this:

Not too shabby!  And it isn’t done yet.  The entire Rogue order is still coming in (early this week, apparently), and I need to paint more (next weekend).  I’m excited to get everyone into the gym for a workout!  The speakers work great – no more working out to silence (although I suppose that has its’ place).

Mondays Work:

CrossFit Class:

Warm-up:

  • Row 500m, leg kicks (forward, backward, side/side), arm circles (forward, backward, front/back), 10 squats, 10 push ups, anything else you want to add to personalize it a bit

Strength/Skill:

  • Power Clean (5-5-5-3-3-3)
    • Weight increases with each successive set
    • You may fail the last set of 3
    • 2 minute rest between sets

WOD:

  • 4 Rounds of:
    • 5 Deadlift (165#/115#), 10 KB swings (1.5/1pood), 15 box jumps

Cool-Down:

  • Hamstring and Glut stretches
  • Fish oil – is everyone taking it?  If not let me know and I will hook you up!

Cheers Folks!

Adam

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