Unbreak Yo Self!

If you are injured, simply- un-injure your self. Sounds patronizing at first, but seriously- take responsibility for what may have happened and ask us as coaches what your best therapy options are. If we don't have the answer, go to your best choice Chiropractor, acupuncturist, massage therapist, PT person, what ever! This is a process, be patient and be diligent- You will overcome it with character. Never give up your crossfit! Just take necessary small breaks and actions;)

Warm Up: DYMO (Coaches call out burpees during)

WOD

For Time:

15-Ring Dips
25-Jumping Lunges
35-Double Unders
45-Butterfly Abmat Sit Ups
35-Double Unders
25-Jumping Lunges
15-Ring Dips

*Double Unders are to be
completed unbroken. If you
make it to 32 and miss, then
you start over at 0.
*Modification for DU's is to
do 2 burpees after every miss
before continuing, but you do
not have to start over at 0.

STRENGTH/SKILL

RDL  3 x 10

Mobility: Foam Roller

ATTENTION ALL COMPETITORS!

Of course we are not worried about you missing this important announcement if you are a true competitor, because you are dedicated and check the site daily. So here are some updates:

CF Front Range Spring Invitationals is cancelled due to a shift in sectional/regional dates. Skip at Front range assures us that he would "make it happen" if he could, but it looks to be impossible. No worries, Skip! Never fear, that means more focus in the right areas and there are always fun little challenges along the way...such as-

Tough Mudder: http://www.facebook.com/toughmudder 

Tough Guy- http://www.toughguy.co.uk/

Spartan Race- http://www.spartanrace.com/

Warrior Dash- http://www.warriordash.com/ (ask around at CFR- many available tickets!)

Look for more events in the comment section....HINT, HINT!

Although they are not CF specific, they are competitive, fun and mostly challenging enough to keep you working into shape.

Sectionals- 

CFR will be hosting multiple sectionals events starting Saturday March 19 at 11a-2p.

ALL FUTURE SECTIONAL EVENTS FOR THE FOLLOWING 5 WEEKS WILL BE HELD AT CFR  ON SATURDAYS at the same time 11a-2p. These events will be filmed (just because;) and will be true qualifiers for CrossFit Regionals in early June. Spots will open for registration and purchase on Feb. 28 for outsiders and for members. Prices will be extremely fair for members and non-members and will include a slew of benefits. Please don't bombard this post with pricing questions or concerns- we will announce that in good time.

Please get ready over the next several weeks if you are serious.

-Do not eat like crap.

-Do not skip training sessions

-Do not under recover, under sleep, or drink too much (key words too much)

-Stay hydrated and nutrified (made up word that totally works)

-Stay positive and optimistic, but mobility therapy everything like you're paranoid of future injury. You should be somewhat paranoid.

Lets have fun with this thing, eh? Even if you are working though something like an injury... stay plugged in and train like an athlete in therapy. This is your chance to be a winner no matter what.