Dec Athlete of the Month & TEST #1. Monday, Jan 3d

FTBB Photos must be taken this week!! 
Here are times allotted for photos:
Early morning: Mon, Wed & Thur 7:00-7:30am
Afternoon: Mon, Tue, Wed 10-10:30am, 12-12:30pm

Evening:  Mon, Tue, Wed 6-6:30pm & 7-7:30pm
Men – shorts, no shirt
Women – sports bra and shorts
No exceptions.

Group Warmup

Stay strict on time today.  Complete the warmup within 15 mintues.  Build quickly warming up:
  • Shoulder Press 
  • Back Squat 
  • Deadlift
WOD:  TEST #1, ATP-CP
CrossFit Total (see standards below)
Complete the following in any order
  • 1 RM Shoulder Press
  • 1 RM Back Squat
  • 1 RM Deadlift
PLEASE POST SCORE TO COMMENTS SECTION OF THIS BLOG EXACTLY AS FOLLOWS:
Shoulder Press / Back Squat / Deadlift = TOTAL
Example:  170 / 345 / 455 = 970
Standards:
  • Shoulder Press – no use of hips or leg drive.  elbows completely extended and shoulders open at top (must see portion of ear in front of arm when bar locked out)
  • Back Squat (see video below) – high rack, hips BELOW parallel (full depth without losing lumbar). 
  • Deadlift – You CAN drop the load from the top.  Listen to coaches if they tell you to stop a lift due to rounding of the lumbar or thoracic spine.
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Dec 2010 Athlete of the Month:  Johnny C (5pm)
Congrats to Johnny C.  Although soft-spoken, Johnny speaks volumes with his work ethic both in and outside the gym.  Along with his supportive and hard-working wife, Carey (also a CFHR athlete), Johnny has made drastic lifestyle changes to reduce stress and regain control of the direction of his health.  Johnny is about the nicest, most supportive and hard working people we’ve met.  We love his positive attitude, support of other athletes, inquisitiveness and eagerness to take his fitness, nutrition and health to the next Level.  Johnny is rapidly becoming one of our stronger athletes, and we love seeing his development in skills and strength.  Congrats Johnny.  We’ve got an $50 AgainFaster.com coupon for you!

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