Friday, 02-08-13

 

Hope everyone made it home safely yesterday!   Keep it up with the clean eating challenge postings - LOOKS AMAZING!!!   You might be feeling a bit sluggish this week if you have altered your diet drastically, cut out gluten, sugar, etc.  Don't worry - you'll turn the corner soon, and should start feeling better -  in a different way than you might have ever felt before!

 

Couple of announcements:

  • We have a few extra sweatshirts if you are interested (sizing is limited).

  • We will be putting together a couple more cubbie shelves.  If  you want one that you can keep your stuff in, we'll be putting out post-its next week.  Claim a cubby with a post-it and we'll add a label with your name on it later in the week.

 

"Appreciation is a wonderful thing.  It makes what is excellent in others belong to us as well. " - Voltaire

 

 

Strength/Skill:

EMOM for 8 minutes:  5 TnG Deadlifts

WOD:

CrossFit Open 12.5

7 minute AMRAP

3-6-9-12-15, etc of:

  • Thrusters (100,65)
  • Pullups, Chest to bar

Here's a link to the full description and workout announcement  12.5 Announcement/Movement Standard - Week 5

For those of you who have never seen this workout before, the RX movement for thrusters is below parallel on the squat to full extension and lockout overhead.  The RX movement with the pullup is that your chest has to graze the bar.  If you have/are signing up for the Open, judging standards are not just the weight used, but the full range of motion on the movement, otherwise you will hear the dreaded words "no rep."

Post-WOD:

500M Row

 

Even though the full leaderboard is gone, you can still see how the TOP crossfitters did here -    Top Leaderboard 12.5  (Thanks Liza!)

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