Workout of the Day
Back Squat 5 x 3 (5 – 10 lbs heavier or 87-90% of your 1 RM)
Shoulder Press 5 x 3 (2.5 – 5 lbs heavier or 87-90% of your 1 RM)
We are getting very heavy with the movements above, so be sure to ask for a spotter while you squat.
AMRAP in 12 minutes of:
30 Double-Unders (90 singles)
60 Feet of Burpee Broad Jumps
I hope everyone enjoyed their Thanksgiving and had a little time off from work to spend with family and friends. Now it’s time to get back in the gym and do work. Now it’s time to get stronger and faster.
ANNOUCEMENTS: We are hosting two seminars in the next few months. The first one is the Attitude Nation Olympic Weightlifting Seminar with Jon and Jessica North. Jon North is currently one of the top ranked Olympic Weightlifters in the US. The seminar is on Saturday, January 18, 2014 and will run from 9-5 PM with a sole focus on the Olympic lifts – the Snatch and Clean & Jerk. I know a few of you have signed up, but we’d like to get as many of you as possible to attend. Sign up HERE
The second is a double-under seminar through the company JumpNRope. They specialize entirely in helping people become proficient at doing double-unders – the achilles heel for many CrossFitters. A few people at the gym have already attended it, including Katelyn, and they both enjoyed it and learned a lot. If you want a thorough review, maybe I will ask Rex to write one up. The date they are coming is February 9, 2014 from 9 AM – 11:00 AM and the cost will be $45. Sign up information will be coming soon. If you struggle with double-unders, attend this seminar. Seriously. Kind of like when you purchase weightlifting shoes, you will hit new PRs, you feel more confident with the movement and there will be no regrets for spending the money and doing it.
After this weekend, I can corroborate this: Americans less likely to eat healthy than in years, poll finds – New York Times
I swear, I finished “Fran” in 1:44! Think You’re Immune to False Memory? You’re Not – Real Clear Science
Soda, diet or not, is not good – New research shows that by tricking the brain, carbonated soft drinks make you crave more sugar. – Men’s Fitness