Hey Folks!
Nice Deadlift PRs today! We won’t see a 1RM deadlift for a little while now – but don’t worry, it’ll increase without you even noticing and we’ll test it again in about a month.
We have the rest of this month, November, December and January to prepare for the open. We’re going to work on building strength and perfecting technique over the next couple months, then we’ll start hammering lots of body weight stuff and typical “CrossFit” movements and workouts. Just an FYI
If you aren’t currently taking any Vitamin D – it’s about that time of year where we no longer make our own (due to exposure to the sun), and supplementing your fall and winter slow cooker meals with some vitamin D3 will help immensely with keeping you in control of your inflammation, and hopefully cold and flu-free. I have some in the clinic for sale ($24), and one bottle will probably last you through most of the winter. Let me know when you see me if you’d like some. It tastes like olive oil.
http://www.youtube.com/watch?v=qx8xYvrOfQw
Warm up
20 Minutes of Clean and Jerk work.
* Work up to something heavy. Work in 2’s to warm up, then 1’s with about a 2 minute rest between reps.
For time:
100 Double unders
3 rounds of:
10 overhead walking lunges
10 Ring dips
30 second plank
30 second rest
100 Double unders
Stretch – Calves & T-spine extension
See you in the gym!
Adam & Drew
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