MONDAY 11/29 WOD:
Warm up: DYMO
D-WOD
10 Rounds for time of:
5 KB Swings
10 Wall ball
150 run (6th street and back)
compare notes-last done 7/7/10
S-WOD
30 Muscle ups for time
Mobility: Foam Roller
I hope you all had a wonderful Thanksgiving! Fat and plump just like you should be and
plenty of energy to put into the work force. Over this weekend we were subjected to many toasts and many opportunities to reflect why to be grateful this life we live. So even though things can be rough sometimes and things don't go your way, or you aren't meeting your own expectations- sometimes by a long shot, remember the cure for our egoistic self imposed depressions.
Find happiness in what you have, give to others what you want more of and keep in mind those that have absolutely nothing and still find happiness.
Things to keep on your HOT list for December-
Tomorrow Night( Monday the 29th) at 7:30pm- 24 day challenge Nutrition lecture. Lose 10 lbs before Xmas and feel great. You can even do it again Jan 1st if you want!
Bring a pen and notepad, good questions and an hour of undivided attention. Handouts will be provided.
FREE
Saturday December 18th from 9am to 3pm- "Battle of the Best"
If you weren't invited and you know you should be, then speak up! Otherwise
bring your friends to watch a showdown of the top crossfitters of CFR to fight
in a 3 WOD competition to get chosen for the affiliate team.
FREE
Thursday December 23rd- Xmas WOD- The goal with our smaller holiday WODS
is always to expose to family and friends to how crazy we are and to try to see how many of us will actually show up for the showdown. It's always fun;) Get there! FREE
Cold morning, great way to wake up...Thanks Robbie and Billi Goat for pushing me so hard this morning.... Love the 530am class...
ReplyDeleteHey, guys start posting comments! I want to hear all your victories and all your complaints! This is a sound board for you!!
ReplyDeleteGreat class today at noon. The competition there drove me to post a 57 second PR on this WOD compared to when we did it in July. Considering my lack of training and good nutrition last week I am very happy with that. Thanks to Nate, Weaver, Chad, and Isac for setting the pace - You guys are animals.
ReplyDeleteToday may have been my last barefoot run... Naah!
ReplyDeleteI too got a PR today, only by 6 seconds. But last time it wasn't Rx'd either. Not sure which was worse, the heat last time or the cold this time....But thanks Samuel for pushing me. :)
ReplyDeleteNice work guys. I love that WOD. my 30 muscle ups on the other hand...not after Thanksgiving. 11:32
ReplyDeleteBeyondthewhiteboard.com should be up an running tomorrow or Wednesday. Sorry about the delay folks- this is the problem sometimes with being too dependent on websites. For now, post your comments and results on this blog- you can go back in a few days and repost on btw;)
PB