Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. Also a great time to gain a Leader Board spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.
This lift is to be completed from the rack. You will unrack the weight behind the neck, complete the split jerk, catch the weight in the front rack position, then complete a Power Jerk.
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. Also a great time to gain a Leader Board spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.
For you guys that are having some front rack issues, I found this on Mobility WOD.
Today begins the Whole30 Challenge! We have been building up to this for the past couple of weeks. Some of you have taken the necessary steps to be productive over the next 30 days – cleaned out the pantry, printed out the success guide, read the book, made your food lists. If you haven’t developed a plan for the following 30 days, then you are going to struggle. And I mean that in the kindest way. Again, Sara and I are here to support you and are doing the Challenge along with you. Virtus Invicta!
Deep South Shootout. Online registration for the Deep South Shootout will open today at noon. On the right-hand column, you will see a “SIGN UP” button. That will lead you through the registration. Be advised that the longer you wait, the higher the registration rate increases. This is to be an annual event, so let’s set the standard on our first year. Affiliates responsible for making this happen are CrossFit Virtus, CrossFit 225 and CrossFit NOLA. As this develops, we will be looking for support, volunteers, judges, etc. A lot of work is going into making this a success, so even if you aren’t competing, come out and support your fellow CrossFitters.
