Monday, October 17th, 2011
***Remember, there is no 5:00 PM class today.***
A great time was had by all this past Saturday when we celebrated 3 years of forging elite fitness here at TCF. Big thanks to all who were able to come chow down and have those deep conversations we are known for!
I thought the title for today fit for several different reasons. First of all, I wanted to remind everyone, new athletes and old, that you should always be putting forth the effort to get better. Are you still using the weight you've been using for 8 months or a year since you joined, yet throw it around like a misbehaving kitten, er... wallball? If your technique is good, take it up. Same goes for you if you've been scaling in some other way (using bands for pull ups, doing fewer rounds) it might be time for you to take it to the next level.
The other reason for today's title is the fact that some of our athletes are getting ready for the Carolina Fitness Challenge. We'll be trying to work on some of the weaknesses of those competing, and hey, it just so happens that what they need to work on are the same things at which we all could be better. All for one, one for all!
Workout of the Day
5,5,5 - each with 75% of 1 rm
3,3,3 - each with 80% of 1 rm
then, from the CrossFit Games Sectionals...
7 min AMRAP of:
3 Thrusters (100,70)
3 Chest to Bar Pull Ups
6 Chest to Bar Pull Ups
etc., until time expires
Post loads and total REPS to comments. If you don't have a 1 rep back squat max, find it instead.
"Chillaxin' at the cookout."
QUOTE:"If we all did the things we are capable of doing, we would literally astound ourselves." - Thomas Alva Edison