Let’s Get Started Already

Wednesday, December 19, 2012

Reminder: There will be no 8:30 PM Open Gym tonight!


Run 200m
Assisted Bottom of the Squat

Hip Extension with Band
Super Rack Stretch with Band
Lat Activations

Group Warmup:

Hip Prep


1) Low Bar Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds

Classic Conditioning:

8 minute AMRAP of:
8 Pushups
16 Kettlebell Swings 24/16kg

Advanced Conditioning:

8 minute AMRAP of:
8 Ring Dips
16 Kettlebell Swings 32/24kg

Cool Down:

German Hang, 1 minute
Pigeon, 1 minute each
Couch Stretch, 1 minute each
10 Wall Extensions

Yay… Christmas…

I love the idea of Christmas as much as the next red blooded American but every year around this time, I start to feel the same way. I become increasingly excited for the start of the new year.

Christmas can be a worthwhile time to spend with family and a built in de-load week but, more often then not, there is too much stress associated with the holiday and I always catch myself relieved when it is over. The new year always holds such promise and goal setting, especially for us A type, success driven fitness people. I love that above us and the goals we set send transcend those of the New Year’s Eve resolution type. These goals are attainable because we know, or are figuring out, how to attain them by working our asses off to get better every day. This is true of our CrossFit and fitness goals as well what we aspire to outside of the gym.

Everything is everything and next year is going to be seminal in our progress as a community and can not wait get started. I challenge everyone to come up with a goal or two that they will have to work hard to attain but will be rewarding in the pursuit.

Happy Holidays!

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