150604 - Sandbags and Beanbags reminder, CrossFit, Catalyst, Bravery.

Don't forget Saturday's "Sandbags and Beanbags" event! 
If you haven't made it official head over to our Facebook event page and let us know you're coming! We'll have a tough sandbag workout followed b a double elimination cornhole tournament. The grill will be going right after the WOD, so BYOM and BYOB and come hang out with the coolest kids this side of Burning Man.

Thursdays will also be a double-whammy. You can choose to follow the Catalyst training or the CrossFit training today. For most people Wednesday is their midweek rest day. This set of workouts can be made up on Saturday. 

 INB4 comments about how Jordan is doing push-ups wrong, she's doing them a specific way to load her shoulders more. Butt-up push-ups copyright CFNFC

INB4 comments about how Jordan is doing push-ups wrong, she's doing them a specific way to load her shoulders more. Butt-up push-ups copyright CFNFC

For the WODBlog entry for today, there's a lot of talk about bravery and what is and isn't on the internets as of late.
There are many many degrees of bravery, and I see bravery every day at the gym. Pushing one's abilities beyond what they ever thought possible is a form of bravery. Others, like Athlete of the Week Cat are fighting personal demons and showing up each training session bound and determined to change something about their life. We have a number of military veterans here that are brave by not becoming a statistic. Every day 22 veterans take their lives. 
I think everyone has some bravery in them. Just getting up and rolling out of bed and heading to a workout that you know will hurt and make you uncomfortable is brave. 

Everyone is brave in their own way. Critiquing someone, anyone about their personal bravery against your own scale and experience isn't fair. You don't know where or how far they've come to get here. 
On the same note, embrace your level of bravery. Realize that it takes gumption to be you.

Warm-up
3 rounds
200m run
10 EB power cleans
10 EB overhead squats
20 lateral hops

CrossFit 
AMRAP 5:
Max reps power snatch M:75 F:55
AMRAP 3: 
OHS M:75 F:55
AMRAP 2: 
Lateral burpees
Buy-out
100 DUs

Catalyst
3 position clean and jerk
4x 60%
4x 65%
4x 70%
Clean pull 
90% x 3 x 2 (3 unbroken clean pulls x 2 sets)
95% x 3 x 2
Front squat 
70% x 5 x 5
Good mornings
no specific wt. x 3 x 5

Michael Reynolds

CrossFit Level 1 Coach