Run & Squat, Friday Sept 11th

Week’s Warmup:

DJM 2 rounds
7 target squats (see description below)
10 ring dips 3 Skin the Cats (sub with 10 bar KTE if can’t yet get inverted)
Warmup movements for WOD

target squats: place medicine ball or box behind you. Execute squat to object with emphasis on reaching back with hips (weight on heels). When you reach the object, sit on it for a second or two, taking the weight off your feet. When you stand back up, initiate using your HAMSTRINGS and GLUTES (posterior chain). REMAIN ON YOUR HEELS and strive to keep KNEES BEHIND TOES the entire time you stand up. I’ll write more about this in our first Newsletter.

Friday’s WOD:

For time:
Run 1200m, 20 squats
Rest 4 minutes
Run 800m, 40 squats
Rest 2 minutes
Run 400m, 50 squats

Focus on squat form you have been practicing all week.
Strive for efficient and CONSISTENT running form as you become fatigued.

POST WORKING TIME (TOTAL TIME minus 6 minutes)

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Athlete Update
Brett R. has been epitomizing the heart of an athlete. With truly impressive fortitude, he has taken his life into his own hands. He is now a long way from his previous self: Diabetic and obese. Here’s his latest update:

I am so happy with my progress at Crossfit Hampton Roads I thought I would share it with you, the coaches. When I walked in the door back in March, I was about 205 lbs. I had reached a plateau. This was the case for me in much of 2008. I had decided in February of 2008 that I no longer wanted to be fat. I was 238 lbs with diabetes and not healthy. I began doing lots of cardio and eating less junk. It worked for a while. I lost weight quickly. Over the next few months I dropped 25 lbs. At 213 I could no longer lose weight and I was bored. I began lifting weights and lost 3 more lbs over a few weeks, then plateaued again. That’s when my younger brother introduced me to Crossfit. I tried to do it at the YMCA but it became a pain trying to grab equipment and people certainly looked at me funny when I ran from one station or area to the next trying to be intense. No one there is really intense. I lost 5 more lbs but felt like I was missing something key. Well I found it when I walked in Crossfit Hampton Roads in March. When I saw the training, equipment and talked to the coaches I was thrilled. I could not wait to get started. Today I am down to 188lbs. That is 50 lbs total I have lost. That is not nearly as important as the other things I have done. I no longer suffer any symptoms of diabetes. I feel so healthy everyday. I eat nothing but good unprocessed food and I love it. My strength training has been incredible to me. I walked in not very strong. My maximum dead left was about 175 and I could not do a single pull-up. Recently I dead lifted 305 lbs and I do all my pull-ups without a band. I also went from power cleaning 65 lbs to 135 this week. This is fantastic for me, and shows the true benefit of having the coaches and members of CFHR. Thank you all for your professional coaching and especially Nicole for fixing my diet. I could write all night about how awesome Jeremy, Nicole, Sandy, Rob and Bryan are but the members of the gym already know this.

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REMEMBER, THIS SUNDAY AT 9am IS THE OLYMPIC LIFTING SEMINAR WITH COACH WILKES AND HIS TEAM. WE LOOK FORWARD TO SEEING YOU THERE AND IMPROVING OUR LIFTS!
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LIVE STRONG and REMEMBER WHY WE FIGHT!

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