A Bit o’ Everything, Fri Oct 9th

Weekly Warmup:

DJM
3 rounds
10 kip swings
5 Heaving Snatch Balance (start with PVC round 1, then heavier each round)
Hold snatch balance for 3 seconds at the bottom before standing up. Catch the bar low with a very tight core every time.

Thursday’s WOD:

For Time:
5 Tire Flips
20 Ring Dips
30 Box Jump (24/20)
40 Hip Extension
30 Dumbbell Hang Power Clean (55/35)
20 Walking lunge (guys hold 45# bumper/ ladies hold 25# bumper)
5 Rope Ascents

Starter WOD:
3 Rounds for time
12 Hang Power Clean (14, 35 or 45# bar)
Run 400m
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BOY, WHAT IN THEEEEE HELL DO YOU HAVE ON YOUR FEET?
You’ve seen the funky shoes. You’ve seen the shirts that say “F Shoes.” Now, get the full Five Finger Experience. Patti from GSS Tactical will be heading up to CFHR for Five Finger fittings and purchases on Saturday, October 17th at 9am!!!

All you have to do is show up, try ’em on and pick your style. There will be discounts offered for us, so take advantage of this opportunity!

IF YOU WILL BE SHOWING UP, PLEASE VOTE ON THE POLL TO THE RIGHT INDICATING YOUR NORMAL SHOE SIZE, SO PATTI CAN BRING THE RIGHT SIZES OF FIVE FINGERS. NOTE THERE ARE TWO POLLS (ONE OF MEN, ONE FOR WOMEN).

A special thanks to Christine W. for setting this up.


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There is just too much research backing it up to ignore it. Vitamin D deficiencies are rampant and linked to many ailments (including susceptibility to viral infections….bird flu anyone?) I recently started supplementing with about 4000-5000 IU per day of Vitamin D3. The Vitamin D council recommends 5000 IU per day. Here’s a short read on the topic. For fun, just google “Vitamin D” with “Eades” or “Robb Wolf” and have fun reading.

LIVE STRONG!!!

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