We are open with a regular schedule today- in honor of Veterans Day– a day set aside to honor those who have served in the US Armed Forces. Today’s WOD was written and chosen to reflect our gratitude for the work that has been done.
Lots and lots of burpees… a movement that reflects (even demands!) respect and humility. So it is with this intent that we fall to ground and stand up as many times as possible in one workout. As would expected on a day like today… all range of motion should be stellar- each burpee requiring a completely upright posture in the jumping position.
See you on Friday night following the 5pm class for the Rich Froning Documentary. Here is a multiple choice question to see who much you know about Rich- the fittest human in history: As a pre-workout meal before CrossFit Games events, Rich likes to eat:
a.) 4-6 oz of a short chain amino acid drink
b.) nothing within an hour of 3, 2, 1, GO.
c.) high carbohydrate, low protein and fat shake
d.) only water
e.) left over pizza crusts
Come watch on Friday night for the answer to this and your other questions!
Our Holiday Party is on Sunday Dec 6th– we just sent out email invites… YOU should have received one, if you didn’t just let us know and we will send you one. At this time we are also updating our email list and we want to make sure your info is correct!
The next generation of CrossFitters- Sean and Darryl, Son and Father training together, pushing each other and even more important: holding each other accountable to show up and work hardWednesday’s WOD at 7 and 9am, 4 and 6pm
Midday Open Training Hour at Noon, Old School Strength at 5pm
Deadlift
15 minute limit to work up to a 5 rep set, touch and go
Post heaviest load to chalkboard
-then-
Veterans Day Burpee Marathon, an 11 Minute WOD for 11/11
1 minute max effort wall ball shots (20/14#)
1 minute max effort burpees
1 minute rest
1 minute max effort double unders (NO substitutions!)
1 minute max effort burpees
1 minute rest
1 minute max effort hand release push ups
1 minute max effort burpees
1 minute rest
1 minute max effort deadlifts*
1 minute max effort burpees
Post 3 numbers: high round of burpees, low round of burpees, total of all other reps*deadlift weight should be 25% less than load for part I of today’s WOD.
1 minute max effort burpees
Post 3 numbers: high round of burpees, low round of burpees, total of all other reps*deadlift weight should be 25% less than load for part I of today’s WOD.
