Friday, 8/10/12

9 Aug

Some reading for the weekend:

32 Slow-Living Inspired Ways to Spend Summer (before it ends!) from Mark’s Daily Apple!

Is CrossFit dangerous? A pretty incredible story – and, at the end, a CrossFit Headquarters Level 1 Coach raps to Biggie Smalls – what more could you ask for???

Required reading: “If you compare yourself with others, you may become vain or bitter; for always there will be greater and lesser persons than yourself…Enjoy your achievements as well as your plans.”

Tekla, catches some air on the burpee – even though no one said anything about vertical jumping! The burpee INCLUDES the jump – if you’re not leaving the ground, you’re not working hard enough! Today’s WOD will make that jump pretty intentional – USE IT!

SELF-MYOFASCIAL RELEASE: As needed, until 5 past.

MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.

DYNAMIC WARM-UP: 27 Squats.

ACTIVATION: Take 3 minutes to work up to a max Box Jump (record your height).

STRENGTH: Front Squat, up to a peak of 1.

FOR QUALITY:

5 Rounds of:

Box Jump (80-90% of peak of 1 from today), 3 reps

Burpees with a Vertical Jump (aim to hit the ceiling – don’t worry if it’s not the exact same jump every time), 5 reps

Jumping Lunges, 10 reps (switch feet 10 total times)

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4 Responses to “Friday, 8/10/12”

  1. Elie August 9, 2012 at 10:07 pm #

    I really enjoyed reading the article about the crossfitter in the accident. Crazy stuff. Thanks for the link E.

    • crossfitcentercity August 9, 2012 at 11:13 pm #

      Aww glad you could take the time to read it, Elie! I love it too and Angie just reminded me of the whole saga by sending the link over – crazy stuff!

      Sent from my iPhone

  2. tp August 10, 2012 at 1:50 pm #

    I love the “required reading.” Good stuff.

    • crossfitcentercity August 10, 2012 at 1:59 pm #

      Glad you like it, Theresa! We’ll try to include more of it! Thanks for commenting! 🙂

      -e.

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