Strength WOD:
3/3/3/3/3/3/3
Front Squat
Checkout WOD:
None! Work on a gymnastics skill for 10 minutes
Results
View this photo
View this photo
No checkout today. Emphasis was on getting heavy and not rushing your lifts. When squats were over it was focusing on a goat and working a gymnastics skill or bodyweight movement.
Saturday will be the Gorilla Games at CF Amped in Bellevue and Lucy and Sangeeta are competing. Come cheer them on! Later that night will be our Paleo Potluck and Ugly Christmas Sweater Party at 7pm that Amanda and Mike are hosting. If you need info ask in the box.
Mark performing GHD Wall Balls (yes this is a movement he did in a workout):
In thinking about what to write about I came across this post on the CrossFit Affiliate blog. It resonated with me as a CrossFit Affiliate owner and thought it was worth a read.
Almost ten years ago I said, “I want to open a gym.” Two short years later my Mom sent me a card that said “I know you will have your gym one day.” I still have that card. Four years ago I opened Practice CrossFit in part because I never stopped believing I could, but also because I surrounded myself with people who believed in me.
The first day on “MY GYM FLOOR” was more special than I could have dreamed. I remember how the new rubber mats smelled, and now every time I smell fresh out the bag stall mats I think of that day. The sound of the first bumpers hitting the floor was better than any music I had ever heard. Throwing “MY DOOR” open on the first day, writing on a virgin white board, witnessing our first sweat angel was a feeling I pray my friends will experience. I pray I can help them experience that.
The second day on “MY GYM FLOOR” was less special. I learned what paying bills is. I learned what it means to sign a lease that favors the lessor, not the lessee. I learned what paying a loan back feels like. I learned what freezing your pipes costs when you try to save money on heat in the winter, in Ohio. I learned that everyone else expected me to run a business when all I wanted was to follow my heart.