~ Quote from Amanda today regarding her favorite exercise.
AMRAP for 20 Minutes (As Many Rounds As Possible):
25 Burpees
15 Front Squats (115#/75#)
Results
Improved elbow and wrist flexibility was readily on display today. It’s taken time but those elbows are coming up and that is helping to support that bar in the rack position and force the weight back on the heels while keeping the chest up. Inflexible wrists and arms keeps you from finding and supporting that maximum load. It also undermines and limits increased strength and power in the barbell lifts. It can be uncomfortable at first, but stick with it. It will get better one rep at a time.
Notes:
Several of you have thrown their names in the ring to begin training for an Affiliate Cup team. Regardless of who makes the team it will benefit all of us through better training, new skills and all around camaraderie. It will be tough but worth it!
Congrats to Rona and Jodi who finished Elements today. Welcome!
I’ll conclude with a topic near and dear to all of us. We all are aware of the tragic murders and shootings that recently occurred at Ft. Hood by a terrorist on November 5th. 13 people were killed and 43 were wounded. Four of the soldiers who were slain and eleven of the wounded were CrossFitters from Lumberjack CrossFit. We mourn their loss and want to help in raising funds for the families of the victims. In tribute to them and all the fallen we will participate in Fort Hood Massacre Memorial WOD that is being created by CrossFit HQ to be done on December 5th (Saturday). All CF’ers are not only invited but we ask that you donate anything to help. This is a WOD where we will soldier on no matter how many burpees, reps or runs that are asked of us. It’s certainly not least we can do, it’s the least we should do.