Ladies and gentlemen, we have a winner for the caption contest – Chad Gallemore! You may pick up your free t-shirt next time you’re in! Here is the winning entry:
Runner-Up was a tie between Margaret Clark, “Did she really just ask me if the “clean” meant a full squat clean or a power clean??” and Mark Grdovic, “”Ok, we start in ten seconds, stay focused, you got this, 5, 4, 3 …is that girl wearing the new Nanos?”
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In case you missed the announcements about this week, here they are again:
This is our infamous de-load week. This means a few things:
1) We won’t have a hellacious squat routine this week. Volume AND intensity will be dialed back big time. Our formal squatting day will be Wednesday.
2) I would like you all to dial back your normal intensity and approach towards this weeks WODs a bit. Instead of grinding for 100% every time, stay within your comfort zone this week, somewhere near the 80-85% range.
3) Get plenty of sleep and food!
4) No extra work this week.
5) This Saturday is our “Food as Fuel” nutrition seminar. Its from 11-12:30 and FREE to all who want to attend. Hope to see everyone there!
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Believe it or not, Tough Mudder is right around the corner. We’ve created our team that you all are welcome and able to join. Info:
Team Name – CrossFit For Glory
Password – winning
Date – Sunday, November 9th
Why – Cause it’s awesome and we want to talk Jay into getting electro-shocked, again.
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Today’s skill WOD is perhaps my most favorite day of the year – MAX HEIGHT BOX JUMPS! Let’s make it happen!
A. Skill:
15min to Max Height Box Jump
B. MWOD:
Foam Roll Calves – 3 x 30s ea side
C. WOD:
3 RFT –
30 Box Jumps (24/20)
30 Double Unders
