Monday, November 5th, 2012

Hey Folks!

It was great seeing so many of you out this weekend working on your goats (things you’re bad at) and filling in blanks.  We start another week tomorrow, meaning we’re one more week closer to the Open.  Keep your eye on the prize and your training focused and meaningful.

In case you needed a little extra push, this week we’re going to be doing a “Hero” WOD each day to pay respects to those who gave their lives so that we could have things like CrossFit gyms and Paleo Potlucks.  So when the workouts feel tough and they try your resolve, think about those who fought without the option of giving up.  Without the option of slowing down, or taking a break.  I don’t tend to think too much when I work out, but this week I’ll be making an effort to remember these sorts of things when I’m complaining “this is tiring!”

Warm up

Not for time (add to warm up):
2 rounds: 10 squats, 10 pull ups, 10 sit ups

Back Squat 3×5 @ 80% *3 Minute rest between sets

Pheezy – 3 Rounds for time:
5 Front Squats
18 pull ups
5 deadlifts
18 toes to bar
5 Push jerk
18 hand release push ups

Stretch – Glutes & Quads/Psoas