Warm-up: Foam Roll T-Spine & Glutes, 200m Run, 2 Minute Ring Support, 20 Leg Swings (all ways), Banded Hip Opener, 200m Run, Banded Samson Stretch
MetCon – AMRAP 10 Minutes:
5 Power Cleans (135/95lbs)
5,10,15,…∞ Double Unders
Finisher: 30 V-Ups or 30 Hanging Leg Raises
First, tomorrow (if you wish) bring your IPOD or other music listening device. That means the MetCon may involve running, but don’t think you know what it is. We will do it rain or shine so be prepared for whatever weather may come.
Secondly, CrossFit Ktown would like to announce the September scholarship winner! Congratulations Mike Gilmore! Forget graduating law school, passing the bar, and being accepted by the JAG program, this is by far the greatest achievement of your life.
Let me tell you a little about Mike, or Mike G., as he is more fondly known to the whiteboards of Ktown. Mike came to Ktown with little lifting experience, except for the bench press, like most guys. Since then he has become a lifting machine (using our gym lifting shoes) and always puts forth 110%. Mike is one of those people who never ever complains about a MetCon or some movement that he doesn’t enjoy. He just sucks it up and puts a smile on his face. He has a willingness to learn techniques and eagerly perfect them. His attitude reflects that of a scholarship recipient. Guess that’s why someone nominated him.
Mike also demonstrates that “above and beyond” work effort of a scholarship winner. He is constantly showing up before class time to roll, stretch, and mobilize. He would be the first person to tell you mobility is lacking in his fitness. So rather than saying, “Screw it, I’ll never be more flexible,” (which is the mentality of several of you) he works on it daily. (And his improvement has been noticed.)
Mike G. you are truly a pleasure to coach and clearly a pleasure to workout alongside. Keep up the good work!
When you leave us, you will be sorely missed!
<3 Coach Miss J