Run, Row

Mackey, we welcome you to the herd!

Warm up 
500m row

Skill Builder/Mobility
Hip

Strength
Weighted pull ups
2-2-2-2-2-2-2

Metcon
2 Rounds

Row 500m
Rest 1m
Run 400m
Rest 1m
Row 250m
Rest 30s
Run 200m
Rest 1m

"When I change my Self-Talk, I change what I believe about myself. When I change what I believe about myself, I change my attitude. When I change my attitude, I change my feelings. When I change my feelings, I change my actions. And when I take the right actions, I create my success." 

 

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Rest

Annie Sakamoto even moms CrossFit


Sweeeeettttt
Courtesy of Paleo Diet Lifestyle

To snack or not to snack that is the question? 
Courtesy of the New York Times

"When it comes to my attitude . . . I'm up! When it comes to my goal . . . I'm going for it! When it comes to staying with it . . . I'm there! And when it comes to making my day an incredible day . . . I'm on it, I've got it, and I'm making it happen!"

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Run, Jumping slam ball

 
Warm up 
500m row

Skill Builder/Mobility
Keg Lift and Press

Metcon
4 RFT
400m Run
25 Jumping slam ball 15/20

“I choose to see my own future as a bright, positive, healthy, exciting place to be. That's the future I choose to live. And today and every day, in everything I do, that's the future I create.”

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Wittman

Montel 65# Atlas stone Hell Yeah!!!!

Warm up

2 rounds

10 Med ball cleans 14/20

10 Wall ball 14/20

10 Push ups

Skill Builder/Mobility

Shoulder mob

Wittman
Seven rounds for time of:
15  KB swings 35/53
15  Power cleans 75/95
15  Box Jumps 20/24

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Ooooo the pretty colors 

Courtesy of Mark's Daily Apple

 "Today I choose to focus on my goals, get a clear picture of what I need to do next, make the decision to take action, get my attitude in shape, put myself into motion, and make today a get-it-done day!"

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Thrusters

Warm up
800m run

Skill Builder/Mobility
Thruster

Strength
Thruster
1-1-1-1-1-1-1

Metcon
5 Strict pull ups
7 Ab-mat sit ups

I hope you have an incredibly good day! You deserve it!

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Rest

Great job yesterday welcome to the herd Tim!

"It's not 'luck' that makes my life work; it's how I look at it. I choose to see the bright, find the good, believe in a positive outcome, and always have faith that I will overcome the challenges and succeed. And because that's how I choose to look at my life every day . . . time after time, I win!"

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Sprint

 

 

Welcome to the herd Kevin, Patrick, Bena, & Jose "aka" Joey


Warm up
2 rounds
20 Box jumps
20 Russian lunges with twist

Metcon
Sprint three 300 yard shuttles

  
"It's not 'luck' that makes my life work; it's how I look at it. I choose to see the bright, find the good, believe in a positive outcome, and always have faith that I will overcome the challenges and succeed. And because that's how I choose to look at my life every day . . . time after time, I win!"

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Row, Deadlift, Burpees

Great class yesterday woohooo!


Warm up
500m Row
10 Push ups
10 Sit ups
10 Overhead squats
10 Pull ups
10 Back extensions

Metcon
1 RFT of
Row 1000m
25 Deadlifts 225#/155#
50 Burpees

"I choose to be healthy in every way! I choose to eat right, get the nutrition I need, rest well, exercise often, be productive, look good, avoid negative people and habits, help others, smile a lot, always think in a positive way believe in the best, and always picture myself and my future, living a life of health and success!" - Shad Helmstetter

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SDHP, Wall ball, Pull ups, KB swings, Slam ball

Matt and Jim stoooonnnnessss 150#


Warm up
500m Row


Skill Builder/Mobility
Atlas Stones/Hip Mob


Metcon
Max rounds in 5 mins. -
3 Inversions or Handstand push ups
6 Sumo Deadlift high pulls 75#
- Rest 2 mins
Max rounds in 5 mins. -
4 Wall ball 14/20
8 Pull ups
- Rest 2 mins
Max round in 5 mins. -
5 KB swings 53#
10 Slam ball 15/20

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Rest

And Fran wasn't hard enough Rob is a beast!!!!

Leptin resistance what is it?
Courtesy of curezone.com

It's healin time!
Courtesy of Radiance Nutrition

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