Time to see what you have learned from Mark Bell!
1 Rep Max Deadlift
Remains to be seen if this workout is as fun as Wednesday’s but it looks like a great one! Keep up all the strong work – we have seen a lot of passion and great effort put forth by everyone this week.
In other news, much of the design changes necessary to make our website mobile friendly have been completed. Check out the updated look and ability to use your phone on the go. This next month, the focus will be on enhancing functionality to myResults and cleaning up a few pages that are having trouble rendering properly on phones. Will keep you posted as we roll out these new features.
3 Rounds for Time:
25 Ring Dips
25 1 Arm Dumbbell Overhead Squat
25 Deficit Push-ups
Post workout recovery eating…as important as ever…just ask M:
Sometimes a nice little couplet is just right! Check this one out!
In other news, crab season is in full swing and the Portuguese Hall is doing an all you can eat crab feed January 11th, 2014. For those who are Facebook friends with me, I will send out an invite. We need to RSVP no later than Friday December 13th in order to reserve tickets. Tickets are $45. Please contact Monica with any questions.
AMRAP 17 Minutes
6 Front Squat 115 # / 95 #
200m Run with 45 # / 25 # plate
Strength: Consider adding more weight to that Front Squat; however, the intent of this workout is continuous movement so make sure that you pick a weight that you can do 6 reps in a row! Consider running with the weight overhead!
Endurance / Fat Loss: Increase the distance of that run to 400m!
General Physical Fitness: As always, the wod is perfectly designed for this goal. No need to modify, just focus on constant movement. The reps are low enough that you should not need to break up that set of 6.
Another interesting challenge for tomorrow. Remember to also consider what types of modifications work for you based on your fitness goals:
9 Jump Squats
2 Rope Climb
Fat Loss / Endurance:
Add 500m Row after each round
and/or Double the V-ups
Add Goblet Squat Jump with 45# / 25# Kettlebell
Legless rope climb ascent
General Physical Fitness:
We hope that you enjoyed Thanksgiving and stocked up on some good quality paleo turkey and time with your families. I know many of you are itching for your CrossFit fix so come on by – this week is back to our normally scheduled programming!
Also, a sincere thanks to all who have helped with gifts for the Marines in Afghanistan. Thanks to each of you, the number of boxes that we are sending to the troops is far more than last year! And, this all would have not been possible without Amanda D – thanks for organizing another successful charity event this year!
20 MIN AMRAP
12 Overhead Squat 85# / 115#16 Pull-ups
20 Double Unders