4 Rounds for Time:
400m Run
50 Squats
* Rest 2 minutes after above WOD then complete:
Max Reps Pull-ups (Single Attempt)
Results
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Coach Michelle and Couch RoRo brief the group before it’s go time:
On Sunday we received a card that practically everyone from the gym signed and the gift of an incredible blooming magnolia tree that is the same as my mother’s favorite tree in her backyard. Knowing that it will be planted in our backyard to bloom each year is a heartwarming tribute to her and I cannot put into words how grateful I really am. I sent a picture of the tree to my brother last night and he was speechless. You all are amazing, generous and thoughtful people and true friends. The past couple weeks has been very hard with her passing but all of your support has helped in countless ways to buoy our spirits. Every time I look at that tree I will not only remember her but I will also remember what an amazing family SnoRidge CrossFit is. Thank you.
Notes:
I wanted to share this email Amy N. sent after the recent squat/rope climb WOD. I thought it was cool:
“Rope a dope – a WOD I remember very well. My #113 WOD in November of 2011 where I let my ego get the better of me. It’s a 7:00 pm class, Tom coaching and Buskas sitting on the bumpers…and me struggling! Seriously struggling to clean the 95#, failing it over and over. You coached me through the whole thing and I finished that WOD RX is 23.31.
In the end, I should have scaled and you tried to get me to during the WOD but I was stubborn. That night you blogged about picking the right weights and not letting your ego get the best of you and how if a Coach suggests you scale something, especially during a WOD, to do it. I felt like a total tool in the morning, like I just got bitch slapped by Coach Tom. Anyway, the whole point of this is. that this week we did Rope a dope again and I’m happy to say I did it in 13:29, didn’t fail one clean and did the back squats unbroken – I’ll take a 10 minute PR. Such a great feeling especially remembering the struggle the first time I did it. I love CrossFit.” ~ Amy N.
Nutrition:
Dr. Oz covered the Paleo Diet today with Dr. Loren Cordain. Let’s hope he believes it. If he does then maybe he can convince Bob Harper to stop selling oatmeal.