Warm-up: Hip Mobility – Lunges (F, B, S), Pigs on Ice Skates, Hip Opener; Shoulder Mobility – Arm Swings (all directions), 20 Dislocates, Inchworm
MetCon – Badger:
3 Rounds for Time
30 Squat Cleans (95/65 lbs)
Finisher: Have a fantastic Easter weekend.
First order of business: don’t forget about our FREE class tomorrow morning here at Ktown. (I hope that was direct enough for you, Bergin.)
Today we did a “Hero” workout named The Badger in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. Giving your all in a MetCon will never come close to what CPO Carter gave in Iraq; however, I hope it gives each of you just a little bit of perspective. Our thoughts and prayers are forever extended to our military and their families.
Speaking of the military, Corporal Shane Pollard, a good friend of CrossFit Ktown, is currently serving in Iraq. He is also following the CrossFit main site WOD in the 3 on 1 off schedule. I don’t want to give away too much of his huge change since he started CF and Paleo, just let it suffice to say he is slowly but surely becoming a beast of burden. Keep your eyes open for a guest blog post from him in the future detailing his transformation complete with trials and tribulations of a solo CFer.
Until then, stay glued to the blog as usual. We have many things happening in the next couple of months. I know everyone is looking forward to our rock climbing trip and the extended backpacking jaunt in to the GSMNP (sorry, Jimmy, BSF doesn’t have shelters does it?). We also have part deux of our Olympic lifting seminar showing up in the near future. Last, but most definitely not least, there will be a Paleo Spring Leaning Challenge for the droves of new members that missed our first challenge.
I leave you with the knowledge that the goal of 25 new members by April 1st that we set back in late January has not been met. We sit at 24 new members. But wait! We have 3 people trying us out as I type this post. If any one of those 3 join, we will celebrate in style just like I promised. I can’t guarantee it will all be Paleo though…
Clash of the Ktowners tomorrow,