Hello Thrusters! Fri, Feb 4

As we transition to the online payment processing I need to make sure I have everyone’s updated information. Please take a few minutes at the desk to look at the list and make corrections.

Check out this new food tracker Christie came across:

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Dave has become a real regular at the box since finishing basics two weeks ago.  Like his mom, we call him “David” when we want his attention!  Watch out.  David is catching on fast!  And he doesn’t mind the overly estrogenic air in the box.

I try to program our squats, front, back and overhead, on Friday’s.  And all week long I have been planning thrusters.  Then Jor did this WOD recently at CrossFit One World and passed it on. It’s perfect!  Thanks Jor. The gals at the box are gonna thank you too I’m sure.  Man were they whining today about how Murph kicked their ass. Sheila got through one round and yelled “Done!” and quit.  You know when Sheila quits she is either super sick or really fried.  She was fried.

I’m so impressed at how hard you guys push. And so many of you hit it hard every time you come in.  But don’t think you should be able to hit it hard every day and keep it up forever.  Your body needs the rest.   In fact, it’s when the body is at rest that it recovers. Like Sheila, listen to your body and know when to say when.

Warm up (2 minute row, jump rope or run)
Stretch for the hamstrings, hips and legs.

Skill review on FS.
Take 15 minutes to get a 1RM front squat

Then 3 rounds of
3 thrusters done at 50% of the 1RM FS weight you just got (newbies will scale accordingly)
6 ring dips

Rest 2 minutes and repeat for a total of 3 cycles.

Those that cannot ring dip do regular dips but 2Xs the reps