10/22/201910/22/2019 by Joanne and Lance

October 23rd, 2019

Happy Birthday Mimi

Beautiful Birthday Surprise for Mimi from her CFK Amigos Aldo and Karen who surprised her with a Latino Cake to die for!!! Cake for brekkie atfer the 9:30 am WOD!! Delicious. This is what it’s all about!!! Crossfit…Community and CAKE 🙂

Today’s WOD

erhead Squat 5-5-5-3-3-3-1-1-1

Every 90s

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 1 rep
#8: 1 rep
#9: 1 rep

Squat Snatch 10×1

Squat Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

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Happy Birthday Mimi

Today’s WOD

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