Monday – 081213

Congratulations to Big Bear Mike for completing and conquering his ultra marathon race this past weekend! He survived 50 miles(80 km) of severe course obstacles that included inclement weather, elevation changes, rugged terrain running on dirt roads and mountain paths. Way to go, you’ve accomplished your goal!!

Congrats also to Coach Vik as he ran his first half marathon(to support a friend he says haha) although he hates running!

Pull-Up Challenge : Day 12

“Crossfit is the 8 month pregnant lady doing overhead squats.
Crossfit is the skinny kid trying to put on muscle to play on the varsity football team.
Crossfit is the 65 year old grandpa reaching depth on his squat for the first time…in over 30 years.
Crossfit is the mom of two.
Crossfit is the girl just trying to lose those last 4 lbs.
Crossfit is me being able to (finally!) run a mile unbroken.
Crossfit is the overweight kid working hard to like what she sees in the mirror.
Crossfit is the D1 athlete just looking for something to keep up competition.
Crossfit is the elite olympic lifter learning to do double unders.
Crossfit is every person that competed at the 2013 games and every person who just started their foundation class today.
Crossfit is investment bankers, teachers, project managers, pharmaceutical reps, lawyers, cops, weathermen, real estate agents, students, firefighters, secretaries, nurses, and doctors.
Crossfit is you and me and them and us.”

Skills Practice : All movements in WOD
CWOD : For time
50 Double unders
50 Burpees
50 Wall ball shots, 20/14 pound ball
50 Good Mornings, 45/35(BC –
50 Push press, 45/35 pounds(BC – 25 KB Push Press/arm, 8/12 kg)
50 Knees to elbows(BC : Sit-Ups)
Walking Lunge, 50 steps
50 Kettlebell swings, 16/12 kg
50 Jumping pull-ups
50 Box jump, 24/20 inch box