Warm-up: 100 jump ropes, 25 GHD sit-ups, 25 GHD back extensions
Front Squat: 1 RM
MetCon – Thruster Cluster:
5 sets of 5 singles
Rest 10 seconds between singles
Rest 2 minutes between sets
(Try to progress in weight every set)
Finisher: Ring push-ups to failure
First, we will be hosting a nutrition seminar on Moday the 21st and Wednesday the 30th of September for all those interested, members and non-members alike. It will be given by Coach G, and I can vouch for how vital this information is as well as how good this lecture is. So, don’t miss it and invite your friends!
Many people were beaten down from Fight Gone Bad yesterday, but for those who came in, a strength bias MetCon with a little rest was just what the doctor ordered. I’ve got to say I am continually surprised by what hard workers our members are. For example, Rachael finished off her last set of thrusters at 65lbs, a feat I thought she was nowhere near! It was a shock, but such a great one. Karen stayed after class to work on her weaknesses at jump rope and burn some extra calories rowing. She also admitted she was becoming “addicted” to CrossFit. Well this is one drug that is great for you! Blake PR’d his front squat today by 20lbs, and Jonathan managed to crank out 27 ring push-ups after all that work. Like I said, we have such motivated members; it is an inspiration to all us coaches.
Ad-d-d- icted to CrossFit,
<3 Coach Miss J
-Post to comments your other “legal” addictions.
P.S. Anyone who missed FGB on Monday can make it up tomorrow.