Straight forward!

Wednesday, November 30, 2011

Warm up:
3 Bench Press, every minute on the minute for 12 Minutes

Rest as needed, then perform

“GI Jane”

For time:
100 Burpee Pullups

Cool Down
1 mile jog

Congratulations to Lesley McGurk for winning week 6 of the Newtrition Challenge!  We survived Thanksgiving, now only two weeks to go!

The beginning of the Newtrition Challenge sparked the introduction of our PCF Forum.  The idea was to create a place where people can log their daily activities, post scores for current Challenges and share information with the rest of the community.

  We have now created two more great reasons to visit the forum:  Daily Homework and Supplemental ‘Floater’ Wods for those athletes that are training for the CrossFit Games Sectionals in February!

The idea behind the homework is that we only physically see you for anywhere from 1% to maybe 5% of your weekly lives.  Most of your time is spent on your own, and even though we may desire to do something fitness related in this time, the list of things we want to work on can be overwhelming and we aren’t sure what to do.  I realized how silly it was that I don’t even have a pullup bar, rings or a jumprope at my place, like it is now something reserved for the gym!  I became nostalgic thinking about how I began my CrossFit training at home with those exact tools.  I thought about how people look at me like I’m insane when I say to work drills with a broomstick at home and video tape themselves.  There is value in working on your own and I hope this little tool helps you take advantage of that down time.  So far I have posted three homework assignments that only require bodyweight, but moving forward I would like to add in some jumprope, pull up bar and ring work to the equation!

  If you need help finding any of these items, let me know.  Check out the daily homework forum here!

Look forward to more exciting improvements coming to the program this week!

Steve.