Achieving Fitness During Injury, Monday Feb 1st

PLEASE CARRY YOUR WORKOUT SHOES INTO THE GYM TOMORROW TO KEEP THE FLOOR FROM GETTING SLIPPERY. WE’LL HAVE A SPOT TO PUT WET STREET SHOES.

REMINDER, KIDS & TEEN CLASSES START TODAY. THEY RUN M-F UNTIL 4:45. YOU CAN COME IN THE GYM TO START WARMING UP AT 4:30, BUT PLEASE DO NOT DISRUPT THE KIDS/TEEN CLASSES AT ALL.
————————————————————————-

COURTNEY S.: CFHR’S ATHLETE OF THE MONTH, JANUARY 2010
Congratulations Courtney! You have epitomized the heart, soul, spirt, camaraderie, maturity and humbleness of the CFHR Athlete of the Month. You join a list of impressive athletes. Your quiet presence goes almost unnoticed in the box…unnoticed that is until you CRUSH the WODs at the RX’d weight. You have shown dedication with your lifestyle both outside and inside the box. Your results have shown too. We took the above picture after I approached Courtney and said, “you know, you really look like you’ve been slimming out the past few months.” Her response was a casual, “yep, i’ve lost 15 lbs.” AWESOME! She and Rick are one of our true power couples! Courtney receives a $50 gift card to AgainFaster.com to purchase her choice of equipment or apparel.
Weekly Warmup:
2 rounds:
5 HSPU
10 Pushups with Bumper on your back (scaled to be as strict as you can get it)
Row 250m (50% first round, 70% second round)
CrossFit WOD:
“Filthy Fifty” (plus 1?)
In honor of John O’s 51st birthday…he’ll be 50 for the next 5 years anyway.
For Time:
50 Box jump, 24 inch box (full extension, can jump off box)
50 Jumping pull-ups (stand on object so bar is 6″-9″ below fully extended arms & hands)
50 Kettlebell swings, 1 pood (35 lb KB or DB)
Walking Lunge, 50 steps (stand up fully on each one)
50 Knees to elbows (NOT knees to triceps)
50 Push press, 45 pounds (arms behind ears, shoulders open at top)
50 Hip extensions (come up to at least parallel and down to perpendicular…90 degree range)
50 Wall ball shots, 20 (10′)/14(8′) (hips below parallel at bottom of EVERY rep)
50 Burpees (chest and hips on deck. full open hip and knee at top. hands touch behind head, feet leave ground in jump)
50 Double unders (150 singles)

CrossFit TAKEOFF WOD

Intro to Hang Power Clean
21-15-9
Hang Power Clean
Situps

—————————————————-
“Can I Workout If I’m Injured?”
Checkout Cheryl. She had reconstructive Knee surgery 3 months ago. She continued to come to the box at the same rate. She stuck to her nutrition outside the box. We gave her WODs scaled and adjusted to account for her recovering leg (one-leg squats holding a pole, one-leg row, lots of pullups and body-rows, and….L-sits). Checkout Cheryl’s L-sit last week! She did NOT have an L-sit before her surgery. SHE DOES NOW!

LIVE STRONG!!!!

Leave A Reply