190423 - Recipe Tuesday - Coconutty Shrimp

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This one is pretty simple but it’s such a quick tasty idea when you’re in a pinch!

INGREDIENTS
Big Raw Shrimps
Eggs
Coconut Flour
Raw (Unsweetened) Shredded Coconut
Coconut Oil
(Told you it was Coconutty!)

DIRECTIONS
- Dip Shrimps in flour, egg, flakes (in that order) then fry it up in the pan with hot coconut oil until pink!
SEE! Easy peasy!

Tuesday

Warm Up
2 mins cardio player’s choice
1 min Tempo Push-ups  4044
1 min KB Good Mornings
1 min Mountain Climbers

Mobilize
Banded Down Dog
Apparatus Hamstring Stretch

Strength 
Deadlift
10EB, 3,3,3+

Coach Prep
Review movements

WOD
4 rounds
1 min work :30 rest
ABMAT sit ups
Evil Wheels
Elevator Planks

Goal: Unbroken movements, work hard for that rest!

190422 - Meet the Hero Monday - MURPH

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For all of our new people or ones who haven’t done Murph, here’s a quick overview of what it is AND why we do it! Then make sure you put MURPH on your schedule for Satruday, May 25th for an awesome workout and margaritas at the Rio to follow!

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty or fourteen pound vest or body armor, wear it.

Monday

Warm UP:
200m Run
20 PVC  Pass Thrus
10 Leg Swings

Mobilize:
Prayer Stretch
Pigeon/ Side hip

Strength:
Press 3,3,3+
(roll out calves and shin splint mobility as athletes finish)

Coach Prep:
Review WOD and athlete prep time

WOD
For time
1 mile run
Rest 5 mins
1 mile run
(If you are doing Murph with vest, then run with a vest)

Goal: Consistent run times, no more then :30 deviation!

Alternate WOD for weather conditions

Death by chin ups (capped at 8)
Rest 2 mins
Death by Dips (capped at 8)



190419 - FYF

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FYF!

QOTD: Last time you laughed the hardest?

WARM-UP
400m team sled pull OR barbell carry
20 team med ball squat + throw
10 EB push press

MOBILIZATION
BB keg drill
Side hip
Lacrosse ball hell

COACH PREP
Ground to overhead options!
Clean + jerk prep (fast elbows, power drop)
Snatch prep (Burgener warm up)

WOD:
For Time: Partner Ground to Overhead! (30:00 time cap)
Male team: 11,000 lbs total
Female team: 9,000 lbs total
Mixed team: 10,000 lbs total
THEN 3k row
Split all work evenly. Each individual chooses weight to use.

Goals: Keep moving! Be a good team member!

190418 - Soapbox Thursday - Benefits to Weight Training

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We’ve kick of this Strength Program with a strong start and I thought it would be the perfect time to review why “resistance training” or weightlifting is so awesome! So here’s 8 really good reasons:
1) It makes you stronger and fitter!
2) It protects bone health and muscle mass!
3) It keeps weight off for good!
4) It can develop better body mechanics!
5) It helps with chronic disease management!
6) It boosts energy levels and improves mood!
7) It translates to more calories burned!
8) It has cardiovascular health benefits!
So keep on coming and getting that strength in! Tomorrow is a longer FYF workout which will involves some fun Olympic Lifts and partner components! Perfect way to kick off the weekend!

THURSDAY

QOTD: How many pillows do you sleep with?

WARM-UP
2 rounds
12 calorie row
10 EB Floor Press
10 EB front squats
10 wall balls

MOBILIZATION
Door jamb chest opener
4-way banded shoulder stretch

STRENGTH: WENDLER BENCH!
10 EB bench to warm up
5, 5, 5+

COACH PREP
Demo movements
Light BB SDHP <- focus on high elbows, pop with hips, good starting position
Muscle clean practice
Front squat practice
Press practice
Put it all together for a thruster
Work up to WOD weight

WOD: “Haiku”
AMRAP 9:
5 SDHP Rx: 95/65
7 bar-facing burpees
5 thrusters

Goals: SDHP and thrusters should be relatively heavy, since there are not very many per round. Go for four rounds (2.5 mins per round)!

190417 - Quote of the Week Wednesday

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WEDNESDAY

QOTD: Favorite outdoor area in Fort Collins?

WARM-UP 
2 mins DU practice, THEN…
Partner up! Two PVC pipes and a light med ball (10# or less)
Down and back (D&B) walk, with 5 squats at each end
D&B walk, with 5 lunges at each end
D&B walk, with 5 thrusters at each end
If med ball drops, five burpees each!

MOBILIZATION
Banded squat in apparatus
Distracted side hip/lunge stretch

STRENGTH: WENDLER SQUAT!
10 EB squat to warm up
5, 5, 5+ 

COACH PREP 
Demo movements
Penguin drill
Air squat practice – focus on FORM, doing them quickly while getting to depth and standing up all the way
Light KB swing practice

WOD:
3 Rounds for Time (15 min time cap):
75 double unders (scale to 150 singles)
50 air squats
25 Russian KB swings Rx: 55/35

Goals: We want to go fast while doing large chunks of work. Get those squats ready for Murph! Aim for completing at least two rounds. Make a plan for the squats!

190416 - Recipe Tuesday - Korean Beef

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Ingredients

  • Diced shallots (about 1)

  • 2 inches fresh ginger, peeled and grated on a microplane

  • 1 tablespoon Sesame Oil

  • 2 pounds ground beef

  • 1 teaspoon red pepper flakes

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1/2 teaspoon salt

  • 1/2 cup coconut aminos

  • 2 tbsp Fish Sauce

  • Some rice (Cauliflower rice is a great low carb option or put it over a bed of lettuce or ZOODLES!)

  • Green onions to top it off

Optional yum yum sauce:

  • 1/4 cup mayo (I like the avocado kind)

  • 1 tbsp Sriracha

Instructions

  1. Start by preparing rice to have it ready. If serving with cauliflower rice, wait until the beef is almost done as it only takes a few minutes to cook.

  2. Dice shallot and grate ginger to have it ready.

  3. Heat a large skillet over medium-high heat and add sesame oil. Once hot, add in ground beef. Break the beef up into small bits.

  4. Add the shallot, ginger, red pepper, garlic powder, onion powder and salt and mix with the beef. Continue cooking, stirring occasionally, until the meat is browned and developing some crispy bits, about 8 minutes.

  5. Add the coconut aminos and fish sauce and cook for another 3-4 minutes.

  6. If you are making the optional sauce, mix the mayo and hot sauce in a small bowl. 

  7. Serve beef in a bowl over a bed of greens with rice or cauliflower rice. Top with optional sauce and enjoy.

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QOTD: What is the worst gift you’ve ever received?

WARM-UP
200m run/row/ski
20 anchored leg raises
10 inchworm
5 rope pulls

MOBILIZATION
Lacrosse ball hell
Lacrosse ball calf/ankle mobilization

STRENGTH: WENDLER PRESS!
10 EB press to warm up
5, 5, 5+

COACH PREP
Demo climbing practices, scaling options (rope pulls, pull-ups, KB rope pull)
Rope climbers: practice 1 climb
Find scaling option
Go over all run distances (where to turn around)


WOD (8 – 15 mins):
For time:
400m run
1 rope climb
200m run
2 rope climbs
100m run
3 rope climbs
50m run
4 rope climbs

Goals: Really sprint on those runs! Go FAST! Under 10 mins total to finish!

ALTERNATE (bad weather/if this just is a better workout):

25 box jumps
1 rope climb
20 box jumps
2 rope climbs
15 box jumps
3 rope climbs
10 box jumps
4 rope climbs



190415 - Meet the Athlete Monday - STEPHEN

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Birthday?
November 21st 1984

Family?
Ma, Pa, Brother Dick, Sister-in-law Megan, Niece Rose, Nephews, Connor and, Arthur

What do you do for a living?

Diesel Mechanic

Hobbies?
Rugby, tinkering with motorbikes, general mischief

Favorite food?
Pizza and chicken wings they cannot be separated

Fun fact?
I really don’t know how to use a computer, this is hard. Also Helicopter Pilot

How long have you been doing CF?
A little over 6 years

Favorite CF Move?
Cleans

Least favorite CF Move?
Pistols

Why do you love CrossFit?
The variation keeps me interested. The shared suffering with others keeps me motivated. I get to compete. Signing up for a class keeps accountable to show up!

What makes Choice City so special?
We’ve all said it, the community. I never thought I would be so involved with a gym. The Fit fam is not just a saying. They are family. I wouldn’t want to work out/ hangout anywhere else. That said, who wants get food? I’m hungry.

QOTD: What was the last song you had stuck in your head?

WARM-UP: 2 rounds:
10 KB drinking birds
5 (R) KB press (light KB)
5 (L) KB press (light KB)
10 KB Romanian deadlifts

MOBILIZATION
PVC around the world
Banded hamstring activation
EB Good Mornings

STRENGTH: WENDLER DEADLIFT!

10 EB deadlift to warm up
5, 5, 5+

COACH PREP
Demo movements
Light KB hang clean + jerk practice
3 on each side at WOD weight

WOD:
EMOM 12:
Even: Using RIGHT arm only:
5 suitcase deadlift  55/35
5 hang KB clean + jerk

Odd: Using LEFT arm only:
5 suitcase deadlift
5 hang KB clean + jerk

Goals: Pass the EMOM! Use a light enough KB to focus on form over speed. Keep that back straight and core tight!

190409 - Recipe Tuesday

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If you like tuna but you’re sick of just eating it plain out of the can… this is for you!!!

INGREDIENTS:
- 4 packets of flavored tuna
- 1 egg
- Bread Crumbs (GF or Panko)
- Sliced Green Onion

DIRECTIONS:
- Mix all ingredients in a bowl, get those hands in there!
- Grease a stovetop flat pan and turn it to medium heat
- Patty-up some tuna mixture (keep them thin or they won’t cook!) and put it in the pan, spread ‘em out!
- Cook until it starts to brown then flip and brown the other side
- Make a little salad and put them on top! ENJOY!
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? of the DAY - Favorite meal of the day?

WARM UP -
400m run (6 squats every 100m)
2 Rounds
10 EB Deadlifts
10 EB Front Squats

MOBILIZE -
BB in Rack Tricep Roll
Lacrosse Ball Roll Feet

COACH PREP -
“CCCF Clean Prep!”

STRENGTH - Power Clean (Work up to a heavy single)
5, 4, 3, 2, 1, 1, 1…

WOD -
AMRAP 10:
30 Front Squats 95/65
200m run

GOAL -
Sets of 10 on those front squats and 3 rounds total! You need to book it to make it happen!

190408 - Meet the Athlete Monday - KOLT!

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Birthday:
5/20

Family:
Parents and brother in WY. My sister lives in CA.

Occupation:
Emergency Room Nurse

Hobbies:
Mountain biking, hiking, traveling.

Favorite food:

Chinese

Fun fact:
I’m a twin.

Time in CrossFit:
7months

Favorite CrossFit move:
wall ball, clean and press

Why I love CF:
Functional fitness. It’s not about shirtless bros and lifting sh*t.

Why I love Choice City CF:
The culture of family and encouragement. Never judgment no matter your skill level.

? of the DAY - Most memorable birthday?

WARM UP -
1 minute of each
Big Arm Circle Forward
Big Arm Circles Backward
Big Arm Hugs
Side Planks
Tricep Push Ups

MOBILIZE -
Barbell Delt Roll (with internal and external rotation)

COACH PREP -
Accumulate 20 bench dips (sit on bench, finger tips over the edge, dip booty to the ground, keep elbows close!)
Accumulate 20 DB L-Sit Press
Accumulate 20 DB Floor Press
THEN - - - - Review movements!

WOD -
“J.T.”
For Time
21 - 15 - 9
Handstand Push Ups (Scale to 75/55 L-Sit Press)
Ring Dips
Push Ups

190405 - FYF - Jonestown Get Down!

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? of the DAY - I’m proud of…

WARM UP - 3 rounds
15 cal Row/Ski/Bike
10 EB Muscle or Power Cleans
10 EB Push Press
10 Hand-release Push-Ups
10 Squat Jumps >6”

MOBILIZE - EB Good Mornings
EB Delt Roll

COACH PREP - Add weight for push press and find pull up spot!
Prep boxes for next wod and set up weights but don’t load for DL until after 1st WOD!

WOD -
”Jonestown Sprint”
20 push press 75/55
20 burpee pull-ups
10 push press
10 burpee pull-ups

Rest 5 minutes

”Jonestown Crawl”
3 rounds
10 deadlifts @ 115% BW
25 box jumps 24/20

190404 - Soapbox Thursday

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THE IMPORTANCE OF STRENGTH AND GRIT - Michael Reynolds
Mark Rippetoe has an oft-quoted (but rarely attributed) statement that “Strong people are harder to kill, and more useful in general.”
Is he talking about people with 800lb deadlifts? What about folks that can snatch 315lbs? (I know WL convention is kilos and all the cool kids list those numbers, but I’m an old-school American.)
After having a whiskey (or three) with the man himself a number of years ago, I’d posit that he’s talking about not only physical but mental strength in all facets of existence.

I’d never advocate a 800lb deadlift without the ability to run or climb stairs. Or a 315lb snatch without the ability to move laterally or carry a large weight over long distances. Another quote he uses and attributes to Robert Heinlein is that “Specialization is for insects.” (the entire quote can be found here.
In order to get good at all the things, you not only have to build resistance to the pressures, but develop this idea of grit.

Grit can be defined in psychology is a positive, non-cognitive trait based on an individual's perseverance of effort combined with the passion for a particular long-term goal or end state (a powerful motivation to achieve an objective). Sounds an awful lot like what we do here at Choice City.
We develop strength and cardio and flexibility etc. in equal measure. When it comes to grit, you’ve got to bring some of that with you. We can polish it and make it better, but you’ve got to develop it on your own. You develop it by not setting the bar down right when you want to, or not walking when you run around the corner away from the coaches’ vision. By sticking to your decisions and commitments.

We’ll do our best to challenge your grit and help you become a stronger, harder person to kill.

? of the DAY - You get to choose a new name, what would it be?

WARM UP -
3 minutes of jump roping!
1 minute stepping lunges
1 minute plank shoulder taps
1 minute Side Planks

MOBILIZE - Lacrosse ball roll yo’ feet!

STRENGTH - (3 x 20 with :30 rest between sets)
Stick with one movement for all sets then move on!
Go fairly light but you can use different DB for each!
DB Alternating Hammer Curls
DB Arnold Press
DB Front Raises
DB Lateral Raises

COACH PREP -
Review Movements of “Manmakers”

WOD - AMRAP 10:
1 - 2 - 3 - 4 … (cont.)
Manmakers 50/35
20 Double Unders
(Scale to 20 tuck jumps)

190403 - Quote of the Week Wednesday

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When you tell a child NOT to do something…what do they do???? They DO that THING!
It’s human nature and when we become adults, that doesn’t change! So, if you keep telling yourself…
“NO, you can’t have that!”
“STOP, you can’t do that!”
”DON’T eat that!”
…your brain will rebel at some point and do exactly the opposite! Instead of restricting yourself, try telling yourself how many options you have or what you get to do instead of something else! Frame everything in a positive, yes you can way, and you won’t want to be defiant!

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? of the DAY - Funniest person you know?

WARM UP -
4 Rounds of tabata each:
Cardio
Burpee Jump Back (Keep hands down/Jump feet back and forward)
Squat
Squat hold w/ PVC Sots Press

MOBILIZE -
Wide Grip Keg Drill - LaCrosse Ball Hell

COACH PREP -
w/ PVC and then w/ EB
Dip, Drive
Dip, Drive, High Pull
Dip, Drive, High Pull, Punch (Muscle Snatch)
Snatch Balance (Power and Squat)
OH Squat
Power Snatch

WOD - For Time
3 Rounds of:
10 Overhead Squats 75/55
10 Lateral Burpees
then…
2 Rounds of:
10 Snatches 75/55
10 Lateral Burpees
then…
1 Rounds of:
30 Overhead BB Lunges 75/55

190402 - Recipe Tuesday - Cheddar Hassleback Chicken

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YUM! What’s better than cheddar and bacon!?
This recipe is a definite hit with everyone and doesn’t take long to prep!

INGREDIENTS
Chicken Breasts
Bacon
Cheddar Slices or block to slice
Italian Dressing

DIRECTIONS
- Marinade the chicken for 30 minutes in the fridge in a bowl/baggie of the dressing
- Preheat oven to 350 degrees
- Slice chicken breasts going the width but don’t get too close to the bottom
- Cut bacon in half and put a strip in each cut of chicken
- Cut cheese slices in half and put a strip in each cut of chicken nuzzled next to the bacon
- Grease metal pan (probably a roasting pan…it’s going to get juicy) and bake for 35 minutes!
- Enjoy!!!!

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WARM UP #1 - 12 calories
12 Toe Touches
12 Drinking Birds (each side)
12 Banded Hammy Stretch (each side)
WOD #1 - (20 min. to achieve) Deadlift 1RM
10 EB, 5, 3, 2, 1, 1…

WARM UP #2 -
12 calories
12 Inchworms
12 Chest Roll Over Stretch (each side)
12 light DB Flies
WOD #2 - (20 min. to achieve) Bench Press 1RM

190401 - Meet the Athlete Monday - DR. & COACH LAURA

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Birthday?

September 3, 1987. Virgo, baby!

Family?

One older sister and one younger sister. They are the best. I also have two rad nieces and a heap of cousins on the East coast. Oh, and my husband Rick and tiny pup Morty... you may have seen them puttering around the gym.

What do you do for a living?

I am a biologist at Colorado State University. In general I am interested in why animals do what they do, and I study how animals use personal experience, information from their parents, and their genes to produce behavior and personality. But most people at CCCF just know that I spend a lot of my time looking at fish, so I am a professional fish voyeur I do have a website if you're interested in my research, and I loooove talking about it if you have any questions! Http://laurastein.weebly.com

Hobbies?

When I am not in the fish room or coaching at CCCF, you can find me out hiking, snowshoeing, kayaking, backpacking, or anything else that gets me outdoors (likely turning over a log or two to find salamanders). I am also a huge TV and movie nerd, listen to podcasts nonstop, and am usually reading about three books at a time.

Favorite food?

Man I can eat a whole cauldron of guacamole by myself no problem.

Fun fact?

I don't know about a fun fact about me, BUT I can tell you a fun fact about almost any animal (and some plants, fungi, etc)!

How long have you been doing CF?

Since August 2015 when I joined CrossFit North Fort Collins, now CCCF!

Favorite CF Move?

Snatches and cleans! Overhead, front, and back squats! Rope climbs! Pull ups! I can't choose just one!

Least favorite CF Move?

Thrusters, jerks, push press, anything that points out my poor shoulder mobility (but I'm working on it!) Also the echo bike, on principle.

Why do you love CrossFit?

I have never been athletic. I did not do any sports as a kid or really engage in any physical activity through high school and college, and tried running in grad school but it didn't take. CrossFit makes me feel strong and capable. I can do things that i never thought I could, like pull-ups! When I first started I couldn't even jump and hold onto the bar. It's the first time in my life that I genuinely want to go work out. It also translates to the real world: my hiking has improved and I have more confidence at work and for trying new things (like when Rick drags me skiing). There is so much to do and learn and I never get bored. And the community is great! Speaking of...

What makes Choice City so special?

Everyone will tell you it is our community, and it is true. I was so nervous to join since I was overweight and very out of shape, but from day one everyone was encouraging and never made me feel like I didn't belong. We all celebrate each other at all levels. And the coaching is top notch. The coaches care about your personal progress, goals, and well-being and will guide you through movements safely, scale appropriately, push when necessary, teach mobilization, and work with you on skill progressions. It's so fun to see others reaching their goals! CCCF has given me lifelong friends and truly feels like a second home.


WARM UP #1 - 2 minutes of cardio
2 rounds of:
8 lunges
8 sampson stretch
8 Squats
8 Gorilla Squats
WOD #1 - (20 min. to achieve) Back Squat 1RM
10 EB, 5, 3, 2, 1, 1…

WARM UP #2 - 2 minutes of cardio
2 rounds of:
8 PVC Pass Thrus
8 Gandalf Stretch
8 push ups
WOD #2 - (20 min. to achieve) Strict Press 1RM
10 EB, 5, 3, 2, 1, 1…

190329 - FYF "DT"

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? of the DAY - What gets you excited? (Keep it clean people!)

WARM UP -
General Warm Up

MOBILIZE -
Apparatus Hammy Stretch
Door Jam Stretches
- Chest
- Front Rack
- Ankles

COACH PREP -
Review Movements w/ empty bar
Then work up in weight by adding no more than 20# at a time and doing 2 reps of each movement!

WOD - “DT”
5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

Goal today is moving around some serious weight! That might mean going slower and focusing more on form than anything else but, let’s do it!
We will have plenty of time to work up to the weight you want to use before the workout starts.

190328 - Soapbox Thursday - Loving the idea but not implementing it!

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It’s really easy to take that dry erase marker and write some huge undertaking on the board for our “SUMMER GOALS'“ but that can’t be where it ends! My brother is one of those people that talks in length about how he’s going to be a lawyer, going to play for the Chiefs football team, going to be a try out for American Idol, going to go on a huge vacation to Europe, going to, going to, going to…..BUT did any of those big goals become reality??? Whomp whomp!

It is SO EASY to say your going to do something! There’s tons of satisfaction in just stating that you are going to accomplish a major goal! The dopamine (happy hormone) response to telling others about our goals is significant! Then when it comes to the tough part of “working towards your goal”, many people just throw their hands in the air and say that it just isn’t a goal anymore! LAME!

Make sure that when you create a goal, you don’t just love the idea of it! LOVE the process and figure out how to LOVE implementing that goal otherwise, it will always be just an “I’m going to…” and never an “I did…”

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? of the Day -
What was the last super duper amazing meal you had?

WARM UP -
Death by 10m (5-10)
then… (down and back for each)
inchworm
bear crawl
broad jump
then… 3 rounds of
3 wall walks
rest 1 min.

MOBILIZE -
Wrist Stretches/Roll out Forearms

SKILL -
Handstand Walking (6 minutes of practice)
Level 1 - Not comfortable kick up to handstand
Wall Walks with moving the marker
Box Clocks

Level 2 - Can kick up but can’t hold freestanding for more than 5 seconds
Kick up and away from wall
Kick up and not hit the wall
HS wall marching

Level 3 - Can hold a freestanding HS for significant time
Freestanding
Walking
Turning
Side Walking

COACH PREP -
Set up wall spots and scaling options

WOD -

3 Rounds of
AMRAP 3:
30 Russian KB Swings 55/35
Max Handstand Push Ups in remaining time
Rest 2 minutes

190327 - Quote of the Week Wednesday

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Sometimes with the internet and social media, it’s easy to think that everyone is controlling the chaos of life with ease but guess what…. no one is actually doing that!!! Everyone has their “shit” laying around somewhere! There’s just people that are way better at keeping that “shit” out of the view of the rest of the world! That girl might look perfect but maybe she always forgets to pay her bills on time and her car is a complete wreck! And yeah that dude trains a lot and looks awesome, but he might still have his mom buy his clothes and he is 20 minutes late to everything! Just remember that everyone can relate to the amount of shit we don’t have together! It’s what being human is all about!

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? of the DAY - What would be the title of your autobiography?

WARM UP -
200m Run with Medball
20 Med Ball Lunges
20 Anchored Leg Raises
20 Hanging Shoulder Shrugs
20 Bar Kips

MOBILIZE -
Banded Foam Roller (floor/wall) Prayer Stretch
Foam Roll Calves and Shins

COACH PREP -
Review movements and scaling options

WOD -
“White”
5 Rounds for time or AMRAP 30:
3 Rope Climbs
10 Toes to Bar
21 Plate Overhead Walking Lunges 25/45
400m Run