Friday
06Nov2009
110609 - Fun Friday
Friday, November 6, 2009 at 12:00AM "Just play. Have fun. Enjoy the game."
--Michael Jordan
The gym is closed this weekend while we are hosting the CrossFit Level 2 Certification. This week has definitely taken its toll. Due to this today is destress day.
Mike is foam rolling his calves. Be sure to work out those hot spots for better performance!
Warm-up:
Foam Roll
-Thoracic
-Lats
-Pec
-Quads
Mobility
-Inchworm
-Over/Under the fence
-Lunge twist
Strength/Skill: Practice your handstand for 15 minutes
WOD: Dodge Ball
Divide into teams. If you are hit by the ball you are out and you must complete 5 Burpees. If you catch your opponents ball then he/she must complete 5 burpees. First team to have to complete 100 burpees loses.
Reader Comments (9)
After yesterday's workout does anyone else feel like they did speed dating at a prison? My ass hurts!
Also, for any skiers/riders, Thurs, 12th I am heading to the Roxy @5pm to try to score lift tix to Sunday River and a new snowboard at the BSSC Blizzard expo.
If you are not a BSSC member let me or Bec know, and we can call to get you the $10 entry fee.
http://www.bssc.com/index.cfm?pid=15696&cdid=16773
Austin, my ass, lower back and hammies are all hurtin' all feel like they were hit with a paddle by Ben Affleck and Cole Hauser: http://www.youtube.com/watch?v=WjBrGMJC-lE&feature=related
thought i would share this really emotional video i found today.
warning: get your lighters and your hankies ready, this one is totally emo:
http://www.youtube.com/watch?v=kufVG8GzMPw&feature=PlayList&p=8B9A5D81A4C0B02B&index=0&playnext=1
Is it "post a link" day or what? Allow me to join in:
Since the gym is closed tomorrow, how about we all get a little early start on Caturday?
http://www.youtube.com/watch?v=uW_-oyAldfo
Austin - where have you been, buddy? Never see you at 6am anymore? Do I smell or something? I can change deodorants if you'd like.
Small group at 6am today. Where was everyone? Team Tool (Jo, Jim, and I) took down the others.
Good luck to Jen and Alex on their level 2 cert this weekend!... not that they need it!
Did the 12 noon thing today. Great fun, and not a bad workout, given the 60+ burpees from being tagged, often by multiple shots. Also did the KB portion of Thursday's WOD: 68 cleans w/ 1.5 pood KB, and two bruised arms.
Best to Alex and Jen on tomorrow's cert.....rock the place!
Thanks for the support John and Thor! We are psyched and ready to go!