WOD
Wednesday
Get ready for the Cornucopia!! I hope everyone can make it 🙂 8, 9 or 10am. Please communicate with people and put a team together so when you arrive you can get set up and hit it!! It’s a great workout and I think we’re going to smoke it this year. Best times last year were just shy of an hour, like 58 minutes and stuff 🙂 Tough!!
Here’s a good shot of Annie post 1/2 marathon!! Nice job lady!
The wings
Check this out:
http://journal.crossfit.com/2009/05/shoulder-impingement.tpl
If you haven’t bought a Journal Subscription, it’s $25/year and is one heck of a resource for an athlete. Worth every penny! In this video Kelly Starrett goes over the anatomy of the shoulder and how it works, addressing particulars for us CrossFitters and our overhead quests for dominance.
Carry on.
The Press
It’s time to extend the elbow in the vertical direction.
This has nothing to do with the Press, but dangit, it’s awesome and Coach B is amazing!
If that doesn’t fire you up to lift some dang weight, I don’t know what will and you need to get your head straight!!!
Elbows… Make them straight!
There’s a Moment of Zen huh? 🙂
Michael
Come in today! Rain, snow, sleet or hail! Kelsey’s teaching, it’s a great workout, bring your beanies!!
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Post time to comments.
Another Great Week!
Begins with a Killer Weekend of Training!
Your Fearless Leader and His Diabolical Hench-Woman are off in Sumner beating up the participants at the Level 1 Seminar Course all weekend. Lucky you 🙂 You get Kelsey, CrossFit’s Strongest Woman!! Well, at least around here anyway!!
She’s got two great workouts to lead and oodles to teach on how to be a better athlete! I haven’t gotten any ideas for the theme of the Midnight WOD over new years, post post post!!
A question, what’s the difference between these two pictures?
Wednesday
Holiday Schedule is posted here!!! YAY.
Get ready for the Cornucopia. Thanksgiving is an awesome team workout, be ready!!
Team Challenge on the 25th is going to be awesome. Yes the gym will be closed between the class times, so I fully expect the place to BE PACKED at 11:00am and at 5:30pm. It’s gonna be sweet 🙂 Another fully killer workout, yet short and spicy!
The four days over Christmas might seem like a lot, trust me, you’ll need the break after the 12 days of Christmas! Use these fabulous 4 days rest to recover yourself mentally and physically for this next year of great training.
The midnight WOD on the 31st will be awesome. Last year the theme was “What Would Rocky Do?” please post theme ideas to comments!
