Josh celebrating his CrossFit Total of 1000!

Josh celebrating his CrossFit Total of 1000!

WOD for Friday, June 7

WODs at 6, 8:30 & 11:45 am and 5:15 & 6:30 pm
Boot Camp at 6 & 8:30 am

Luke got two new squeaky toys! He told me that Kristina and Gina are his favorite Boot Campers. I told him that he shouldn’t have favorites.

Announcement: Coach Paul will be guest coaching at CrossFit Brier Creek this evening. That means that Coach Jeff will be leading the evening sessions! What a great way to end the week!

Skill
Spend no longer than 5 minutes practicing headstands or handstands.

Strength
Dead-lift
Establish 3RM

Flat back and neutral neck. Your hands may not leave the bar between the 3 reps. Warm up and then add weight to the bar. (Can you hearing me saying just that?) Make lifts fast and explosive. Aim for 80 to 90% of 1RM. Oh, and lift with you legs and not your back! Yes, I’m talking to you.

Conditioning
Benchmark WOD “Annie”
AFAP
Double unders
Abmat sit-ups
50-40-30-20-10

12-minute time cap

We’ve been practicing double unders, and I’d encourage those of you who have not yet mastered double unders to nonetheless attempt to complete as many as you can. You may count double under attempts. If you are completing single unders, complete 150-120-90-60-30 reps.

The only athletes who may consider using the GHD for sit-ups are those that have mastered double unders. I’d nonetheless advise against completing GHD sit-ups. Okay? Okay.

REMINDER: Second Saturday Series: Functional Movement Systems (FMS) will be held THIS Saturday, June 8 from 12:15 until 1:30 pm. Join founding member and Physical Therapist Jay de Leon for an interactive and informative presentation. FMS is used to evaluate functional movements, and Jay will then categorize people who might be at risk for injury. Be sure to RSVP! Boot Campers are welcome to attend!