With all of us going for some new PR's (personal records) this week for all of our lifts I just want to remind you to PLEASE JOURNAL WHAT YOU ARE DOING!! If you haven't already got yourself a workout journal please get one! You don't need to buy one of ours (although they are really cool, comprehensive and complete) just WRITE IT ALL DOWN!!!
Congrats to everyone on their amazing performances yesterday for the backsquat and press 1 RM's. Lots of people getting really FREAKN' STRONG!!! Keep up the great work!! Some honorable mentions: Sante joined the 300 club for his backsquat, Perry got a 20 pound PR for her Backsquat, ringing in at 255, Lana got a new 10 lb press PR of 105, Kaitlin got a 20 pound PR on her back squat, Telly got a new press PR of 185, and Kirsty who is brand new to CrossFit got a 185 Backsquat with room in the tank!! I am sorry if I did not mention your name, doesn't mean you aren't special!! lol
Also, just a word on going for your maxes....DO NOT BE AFRAID TO FAIL! If you never work to the point of failure then you will never realize your full potential! Going to failure is important to make you value your accomplishments.
Buy In: 1 Rep Max Snatch (power or full snatch).
WOD: This wod will start in waves due to the rower limitation:
For time:
800 m ROW (only one row at the start of the WOD)
THEN
3 rounds of
10 Pendlay Rows (Bent over Rows) (115/75)
15 Power Snatches (115/75)
20 Plate Hop Burpees (onto 25 lb plates)
Cash Out: 3 x 15 Ring Rows
PLEASE DO NOT FORGET TO SIGN UP FOR THE GOAL SETTING WORKSHOP ON SATURDAY AT 1PM. This is open to EVERYONE. You DO NOT need to be part of the transformation challenge to attend. CONVERSELY YOU DO NOT NEED TO ATTEND THE WORKSHOP to sign up for the challenge. Hope that is clear! PLEASE SIGN UP ON LINE!!! Let me know if you have any issues with this!!
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