Friday 5-9-14

“I’ll get in shape one day…” That day should be today:
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One thing that has always bugged me about CrossFit owners is the staggering number of them who are injured or overweight. If you want to learn crossfit in a safe environment, don’t you think the owners should be walking proof of their program’s effectiveness? Owners should be able to safely demonstrate the movements they teach you or else go learn from someone who can.

Injured or overweight coaches in CrossFit are a red flag that they aren’t practicing what they preach, or worse, they ARE practicing what they teach.

Strength
Hang Power Snatch (5×1 80%)
Power Snatch (3×3 80%)
Deadlift (1×5 80%)

AM Jumping Pullups + OH Lunges (AMRAP – Rounds and Reps)
AMRAP in 10 Min
35 Jumping Pullups
15 OverHead Walking Lunges 45/25

AM Dreamcatcher (Time)
10-9-8-7-6-5-4-3-2-1
Power Clean 115/85
Push Press 115/85
Kettlebell Swings 70/55lbs

PM METCON
2 Rounds
3 shoulder to overhead 135/95
2 muscle ups or 6 deadhang pullups
1 squat cleans 255/185 OR squat snatch 165/115
2 box jumps 40″/30″
3 triple unders