Well the 2014 open has come to an end. 14.5 was a gruelling WOD and I commend each and everyone of you that completed it. I was absolutely blown away by the strength, both mentally and physically that each of you demonstrated during the WOD. Keep up the good work and if you can take anything from this years open let it be; It is not how far you have to go but how far you have come!! Looking at the leader board can be humbling, inspiring and down right frustrating. Please keep Strong and take pride in all of your accomplishments this year! I will have a note pad and a pen out tomorrow. Please take a moment to write down one thing you accomplished this year, and one thing you want to work on!
We are starting a new cycle this week. You all had a bit of a taste last week but I wanted to wait until after the open to get back to regular programming. Be prepared for lots of Olympic lifting components, continued gymnastics work and a bit of running. We have some team races coming up and its time to get out and brave the lovely Southern Alberta weather. Come prepared to class with a few layers, we can not beat the weather so we might as well get our and enjoy it!
Saturday am Coffee/Yoga/mobility classes will be starting this Saturday at 9am. I will be supplying coffee from Harvest so come on in, grab a cup and work on some mobility and Yoga to bring some balance to our CrossFit training.
Prep
3x
20 Glute activation on wall
25 Banded Good mornings
5 Box Jumps
Strength
5x5 Deadlift at 70%
Conditioning
12 Min AMRAP
3 Power clean 105/155 65/95
6 Push ups
9 Box Jump
Recovery
Calf smash
Banded pigeon
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