http://library.crossfit.com/free/pdf/CFJ_hayes_chicks.pdf

Please open and read this article courtesy of CrossFit.com and the CrossFit journal.

Like many of you, I try to come up with challenges for our coaches so that keeps them pushing to improve both physically and mentally.  Here is my coaches challenge that I have for the month of May.  We are going to take some time from our regular scheduled programming to attack the benchmark workouts.  We have very little times on our record board at Norwalk and I want to change that.   Together, the instructors must put a record on the board for every benchmark workout.   Here are the rules...

You have to do the prescribed benchmark at Norwalk.   You have to try most of the benchmarks that you suck at.  Everyone has benchmarks that they are not good at or have not tried because they are not good at.  You must try your most feared benchmark.   Tommy V was mine!     All of them need to be completed! 

There is a member challenge for May that I will announce in the next week. 

Playing games at the Sportsplex today...

Dodgeball and possibly some other fun stuff!

No class at Norwalk- everything is at the Sportsplex!

Work up to a max deadlift.... if you reach a max weight... then work up to a max clean and jerk! 

All classes tonight, Friday April 23rd, will be at the Wendover location.  All classes tomorrow will be at the Greensboro Sportsplex location.  We plan on playing games on our rest day tomorrow at the Sportsplex. 

Check this link out... I like the quote at the end! 

 http://library.crossfit.com/free/pdf/CFJ_Games09_IronWillIronBody.pdf

Couple of things....

WE will have mixed workouts today.   When Darin called me at 6am this workout to get the programmed workout of the day, I gave him tomorrow's workout.   I mixed them up in the sleepy confusion of an early morning call.  So here are the two workouts to completed today and tomorrow:

20 KB Swings 2 Burpees  
18KB Swings  4 Burpees
16/6
14/4
all the way to 2/20

2nd Wod  AMRAP 20

30 Double Unders
300 M Row
30 Toes to Bar  

Secondly... If you are new please open and respond to your e-mail from Beyond the Whiteboard so that we can sign you up and you can start posting to the page.  This is our way of keeping workout records, measures, and improvement for everyone.   Please e-mail me if you have not received a requested to join. 

By popular demand,   I will offer a foundation class today at 6pm at the Greensboro Sportsplex.   There is also the possibility of 6am foundation class if I get enough interest.  Call me at 336-971-0089 if you are interested in either of those. 

Its an official rest day...

Make up a missed workout or try a benchmark.  You have to have completed both McGhee and yesterdays workout to get a pass in order to try a benchmark.  

WOD for Today...

10 Ring Dips/20 Push Press 45#/65#/  30 Wall balls

Amrap 15

I hope your shoulders are feeling great.  This should be a tough one.  

I am going up to the gym to work on some things if anybody wants to work on skills.  I will be there 3 to 5. 

I am also adding some pics to the picture gallery.

Saturday ..."McGhee"   275 Deadlift  5 Reps/  13 Push Ups/  9 box Jumps   AMRAP 30.

By the way, Joe hit 22 rounds on this bad boy yesterday.   Joe is the fireman friend that trains with the coaches.    He is truly a machine.  

Sunday... It's a beautiful day- run 400 meters forward then 400 m backwards.  Rest 2 minutes then run 300 meters forwards and 300m Backwards.   Rest 1:30 then run 200 m forward and 200m backwards.   Rest 1 minute then run 100m forward and and 100m backwards.   Post total time of your runs.  

Have fun today and try to play some new sport or do something different today!