10-15-2012

True, it has been since last Wednesday since I have been able to make a post.  And true, I will not be making up those posts. I apologize, but I have way too many amazing things to tell everyone and only a short period of time to tell you!  So here goes.

First off the easy stuff, reminder:  This Saturday the 20th at 12pm, we will be holding a gym wide mini-OLY meet.  Pretty much what will be going down is we will be taking the first half-hour for everyone to build up to a 1RM Snatch, then the second half-hour to build up to a 1RM Clean & Jerk.  This is a for fun event, so please bring your family and friends to come check out what you do, and come lift some heavy weight, get some technique work, and hit a new PR!

Reminder number two, the On-Ramp class times are designated for On-Rampers only.  Unless we have talked previously, please do not just come to an On-Ramp class.  Again, if we have already talked about you coming in during an On-Ramp time, then you are in the clear, but if we have not, please to not drop in on one.

Reminder three, come early and stay late, but please DO NOT BE LATE.  It is very disrespectful to me and your fellow athletes.  If you are going to be late, please let me know BEFOREHAND, and if you are late, do your burpees, do your warm up, and jump in on with the training where everyone else is at.

OK, now for the fun stuff.  This weekend, yesterday actually, a group of CFWer’s made the trek to Bay City to visit Next Level Fitness.  We were invited to an invitational team competition on behalf of Next Level Athlete Tony Davis.  To simply put it, it was an amazing first time competition for the CrossFit Worthy crew.  The team was made up by Jeremy, Caleb, Jeb, Shea, Melissa, Paula, Hanna, Lin-z, and guest athlete Tony Davis.  As your coach, to say that I am proud of my athletes is a complete understatement.  I could not be happier with everyone’s performances and heart as you destroyed the WOD’s presented to you.  Shea got her first 5 pull ups in a row, Melissa PR’d her power clean, Jeb ripped his hands on the first WOD yet still completed the following two with tenacity and determination, Caleb went NON-STOP at each 3-2-1- go!, and Hanna and Lin-z both unleashed their inner beasts as they fought through the final WOD.  When the dust settled we left in third place, only one point from second.  A great showing for our first outing of many to come!  Give your fellow athlete’s a congrats! And next time, come join us!

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Lv 1. Back squat 3×5 (+5lbs)
          press 3×5 (+5lbs)
Lv 2. Snatch 70%x2x2, 80%x2x2, 90%x1x2
          Back Squat 3x[5@65%, 5@75%, 5+@85%]
         supine ring rows 3x max rep
 
WOD- 3 rounds:
             500m row
             5 burpees
             10 abmat situps
 
Midline- Hyper Ext. 3×10

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