Friday 130811

Its long over due….  SFC Mike Anderson aka Alfredo Miguel-Coach Mike “The Punisher” arrives home today from his latest tour in Afghanistan. You will be seeing his smiling face back at the box soon enough coaching, throwing down some WODs, holding athletes accountable to the CrossFit standards of movements, sharing laughs and good times..Good to have you home Mi Amigo!!

Chris Spealler wrote an excellent article on his blog the other day about the clear distinction between CrossFit Training and CrossFit as a Sport. It is about a 5 min read, well worth the time and I suggest you all read it if you haven’t seen it yet. Nicely done Speal..
“Training CrossFit vs CrossFit as a Sport” by Chris Spealler

Dynamic Warm-Up-Mobility
Prepare for…

Strength: 22 mins to Establish a 1 RM of”
Deadlift 3-2- 1-1-1-1-1
Strict Press 3-2- 1-1-1-1-1 

WOD: “Chimezuu
10 MBC Wall Balls 20/14
10 KB Swing Red/Green G
15 Box Jumps 24/20

Team cool down, light row, bike, run, PNF or static stretch 5-7 min

CF Endurance WOD: Family and Friend Fun
Take you a set of trusty dice

1st dice will be your reps for ea exercise
2nd dice will be the exercise

Any time the dots are the same the # on both are doubled for your reps of burpees if you were to roll 2 2’s your reps would be 8

1 dot is push ups 2 per dot
2 dots are squats 4 per dot
3 dots are planks any of them for 30 secs per dot
4 dots are tuck jumps 2 per dot
5 dots will be bear crawl ea dot = 10M
6 dots are forward rolls 1 per dot

Go until one or more family or friend is out

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