Warm-up: 10 Straight-Single Legged DL’s (45/25lbs), 10 Good Mornings (45/25lbs), 10 PP (45/25lbs) x’s 3
external hip rotation and flexion 2 min./ leg.
Speed DL: 8 x 2 @ 60% of 5RM – every 30 seconds.
MetCon – Miss J:
5 Muscle Ups
10 Thrusters (135/95lbs)
20 Power Cleans (135/95lbs)
30 KB Swings (50/35lbs)
40 Box Jumps (24/18”)
45 DL (135/95lbs)
50 Double Unders
Finisher: Rest up this weekend…it’s been a tough week.
-A brain contributes to all aspects of our lives functioning correctly. I personally believe it’s quite hard to argue otherwise. If we accept this principle it also applies to other area of our lives. I’ll try this one out; A brain contributes to all aspects of our gym functioning correctly. That seems an appropriate assumption…let’s run with it!
We all remember G’s famous post on paper towel wadding, correct? As elementary as it sounds, the small things that each one of you do contribute to the sanity (or insanity) of your coaches and this post is essential to our mental welfare. This isn’t a strenuous cognitive activity, just use your noggin’. AND, do not assume I am wagging my finger at any one of you, for doing so would be an exaggeration of the truth. I just want to address some things before they get out of hand.
1. Heed your coach’s word
-I know it can be a shot to the ego, but do the appropriate weight/reps recommended. ALSO, don’t try to make a 30lb PR attempt UNLESS you ask a coach and they find it appropriate. Don’t let your eyes be bigger than your muscle.
2. Put the weights where they go when you’re done
-We’ve recently taken a class in feng shui and incorporated it into the gym organization (joke). With a new apparatus in every seeming corner, we have decided to stack the plates to create more space. I know it can be tedious to stack plates and clean bars post-MetCon, but it’s frustrating for the coaches to clean the weights for a class when the next class is ready to go. Don’t take away from the quality of training for others. ( See pictures below for weight stacking explanation)
3. Stay on task
-CrossFit Ktown is a social butterfly’s dream any day of the week. As long as we stay on task throughout the given hour, socializing is encouraged! Now that we have an extremely visible wall clock, there is no excuse for lackadaisical behavior.
On a lighter note, I love each and every one of you.
After all, you are my fitness Padawans.