Tuesday 131008

 

Mike H

Mike H

 

“The best way to predict the future is to invent it” – Alan Kay
One mans interpretation=Your life is not decided by fate; you must create the future you want by taking the right actions now.

One of Our Fearless Leaders, Troy – As many of you may know or have heard that Troy had emergency surgery on Saturday. He is still in the hospital and is doing good & now on the road to recovery. The surgeons were impressed  by his strength and resting heart rate, they noted that his recovery will be accelerated due to the fact that he is so FIT. Another testimony to this thing we do called CrossFit. Keep Troy in your thoughts and Prayers for a speedy recovery. We will keep you posted on Troy’s progress.

Get Signed Up-LCF Friday Night Throwdown/Farewell to Coach Aleix and the Burningham’s – Throwdown WOD will start at 6p 11 Oct, there is a sign up sheet with divisions, Elite- Pro-+ -Pro-  Novice, along with the description of the WOD. Come ready to have a good time & Throwdown with a minimum $5 donation, more is welcome and appreciated. All entry fees-donations will go to one of our own. Mike and Tasha Sannar. Mike and Tasha are fighting to keep their 1 year old adopted little girl,  Lucy.  Help Mike and Tasha with there incurred expenses  as they fight this battle for family! Fight For Lucy at http://www.facebook.com/lucysfight
BBQ will be held right after the Throwdown, Delicious BBQ meat will be provided & prepared by Chef Eric Edwards, so bring a dish to share!
 

Mobility-Warm-Up
Prepare for…

Strength:
10 mins to Establish a 3 RM Deadlift
Strict-Pullup 3x Max reps 1 min rest between (scale to where you can perform at least 10 every round, if scaling bands only- no jumping for this skill)

WOD:“Drop Dead Fred
10 Clean and Jerk 155/103  * Scale as needed for mechanics*

20 Front Squat 
30 Power Clean 
20 Front Squat 
10 Clean and Jerk 
Team cool down, light row, bike, run, PNF or static stretch 5-7 min   

CF Endurance:
Sprint Row 6x150M  30sec rest between sets

WOD: 
10 Rnds
10 Air Squats
10 Pull-Ups
10 Lunges
10 Toes 2 Bar

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