Warm-up: 20 Leg Swings (all directions), Lunges (Side, Backwards, and Forwards 20m), Pigs on Ice Skates (20m), 10 Arm Swings (all directions), 25 Dislocates, Snatch Grip Press (Work up to Medium Wt.)
Overhead Squat: 1-1-1-1-1
Front Squat: 1-1-1-1-1
Back Squat: 1-1-1-1-1
(Try to increase by 10lbs for each single)
MetCon – Not For Time:
1K Row (80%)
We need to give a round of applause to the injured members of CrossFit Ktown who still come in everyday (or 3x a week) and show us all up. For instance, Coach CBo has a torn rotator cuff and still comes in and kicks butt with “Tabata FML.” Another example is Larry Scalf who had total knee replacement surgery and was back only a couple weeks after to rehab with lots of box squats. And James Ellis, who most all of you know, broke his thumb and has been working out in a cast for weeks.
We really should be inspired from these troopers, but more than that, we should see that injuries don’t have to hold us back. Injuries can easily become an excuse and keep us from working out or eating right or whatever but that’s all it will ever be… an excuse. So, do like James and if you get hurt pity yourself for about 1 minute then “Rise Up” to the challenge and keep working hard. I promise that if you do there will be no regrets and you will come back to CrossFit stronger mentally and physically.
Basically what I’m saying is this…Are you injured? If so, then who cares! We can work around it. There are always exercises, movements, and MetCons we can program on the spot (if need be) that will keep your fitness up. Yeah you may not be able to do everything the class does, but most likely we can make up a version close to it.
<3 Coach Miss J