Friday 140221

Attempt PRs with warm-up, ramp-up, and rest between efforts:
1 Rep Max Front Squat
1,000 Meter row
Ring dips

Post Weight, Time, and Reps to BTWB.

Mobility never looked so good!

A couple of quick house keeping notes.  This weekend we are hosting a seminar so we will have an abridged schedule.  Please check MBO for class times.  On Sunday we have reserved the North High School track from 9 – 11 am for a track workout.  The location of the track is 2960 N. Speer Blvd.  Denver, CO 80211.  The weather looks pretty good so plan on some fun track workouts.  

I read this in this month’s edition of BOXLIFE and really appreciated it and thought I’d share it so those that don’t read the magazine will be privy to the message.  

The Unwritten Rules of CrossFit as seen in Boxlife Magazine:

Be Honest.  No rep your no reps.  Though the scores’s on the board, you’re really on competing against yourself.  Give your best every day, and know that your best will change from day to day.  Don’t be an ass.  Motivate your fellow athlete.  Everyone needs help sometimes.  

Be social.  Introduce yourself to the newbie.  Make a new friend.  Check your ego at the door(and scale when necessary, the WOD is usually harder than it looks).  Work on your weaknesses; skills need your undividied attention.  Be patient with your progress, some things take time.  Have fun!  

Put your equipment away (where you found it).  No, the 25lb kettlebell doesn’t go with the 75lb kettlebells.  Eat right, whatever that means to you.  Spend the money and the time getting it right. Don’t avoid WOD’s because you don’t like them.  Most of the time, that’s exactly what you need.  

The OPEN starts next week, with the first workout being announced on Thursday evening.  If you haven’t yet, please register HERE.  

 

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