Warm-up: Shoulder Mobility, Foam Roll T-Spine (Activation), (10 Full Snatches, 5 Pistols each leg, 25 Sit-Ups x2)
Overhead Squat: 1-1-1
MetCon – For Time:
Today was the dreaded 2k row. Did you beat your old time? Was it as miserable as the last time? Or are you sick-minded and actually enjoyed it? If you didn’t beat your previous time why was that? Maybe it was due to a lack of sleep, cheating on Paleo, or just eating crappy in general. Maybe you are not taking the proper recovery steps, or maybe you just had a bad day and it transferred to your row. Think about it.
We had a couple drop-ins today: Mike from Pittsburgh and Leah from Lexington who may be moving to Knoxville. Let’s keep our fingers crossed so we can see her more! Both of them had great attitudes and a passion for CrossFit. We hope you had a good time and a great workout (even though it was the 2k row…sorry about that).
ANNOUNCEMENT: Unfortunately next Friday, March 5th, we are going to be closed all day. This was unforeseen and we apologize greatly for it, but since Coach G is the head judge at Sectionals (name-drop), CBo is competing, and I am a judge we all have to be in Huntsville early on Friday. If you are on a 3- days-a-week program then transfer your Friday workout to Tuesday or Thursday. I vote you come in on Tuesday because it will be harder and a better workout. If you are a 5-day-a-weeker then you get a rest day. If you don’t want a rest day we will post a body weight MetCon to the website that you can do from anywhere.
Another announcement is that if you are on Paleo and want to be eligible to win the challenge then you must…I say MUST bring in your food journal once a week for the last 5 weeks. If you don’t then you will not win…period. Many of you have slacked on this already and we are being nice enough to let you still have a chance to win. Don’t screw it up!
The body weight MetCon will still kick your booty,
<3 Coach Miss J