Just because my favorite girl in the world is waking me up at night, doesn't mean our empty shirt rack needs to any more. Most of us sported the last CFR "Rest when you're Dead" shirt with pride, and of course our "I Love Fran " shirt is magic. We will do a re-release of all of these soon, I promise! This next design, I believe will start a raving, chaotic cult of CFR t-shirt boasting freaks. Our goal of course is to rival all of the incredible creative showmanship the rest of the CrossFit community displays consistantly. CFR is special and so is our message...you'll see it in our next batch of tees. Be the first to get one- released before Feb...stay tuned;)
Warm up: CF/BW
"Rankel"
20 Minute AMRAP of:
6 Deadlift (225/155)
7 Burpee Pullups
10 KB Swings (70/53)
200 Meter run or row (run from Door to 6th street alley and back)
STRENGTH/SKILL
NONE
Mobility: Trigger Point
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
ZONING?
Zoning can be hard. So can Paleo-ing. So can scrabble. It all depends on whats on the line. Most people don't zone because they never DECIDE to. A decision means having a decided heart and following through with honor to yourself. Zoning your food really isn't that hard, it just takes a little prep and practice. Here is a link that has a great breakdown of Zoning your food..not neccessarily Paleo style though. You have to mod your foods a bit to dial it into the Paleo Zone. ZONE ME
PS- Great Comment board on the last post. You guys are full of more sup[port than your are BS. I guess Innov8's win the award for most desired CF shoe at CFR. Get some! http://www.againfaster.com/inov-8/
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ReplyDeleteRad, can't wait for the shirts. Semper Fi, Marines guard the gates of heaven!!
ReplyDeleteHey ladies- just an FYI... RX'd weight for deadlifts is 155lb. U can always see what RX'd womens weight is for hero/main site wods by going to crossfit.com, click on "start here" and down to "BrandX Scaled workouts" they post men and womens weight and modifications (if needed).
ReplyDeleteEnjoy, it's a good one!
R.I.P
If you are looking to zone and need a little assistance... Nat and I found a pretty awesome spreadsheet that calculates zones- paleo AND non-paleo. Check it out at this website:
ReplyDeletehttp://www.albanycrossfit.com/nutrition/2009/06/paleozone-block-calculator.html
Sooooooooo: Reebok's Crossfit sponsorship of the 2011 Games, will net a 250k prize for the fittest man and also a 250k prize for the fittest woman..... Cannot wait to see those games! The level of competition will be incredible....
ReplyDelete