Wednesday, Sept. 19, 2012

CrossFit Upcountry’s 6 a.m. class said goodbye to Ha’a (center), our student athlete who’s heading back to college. It was a joy to have him at class, making jokes and pushing hard on each WOD. Take care and we will see you at Christmas!

Here’s the workout for Wednesday, Sept. 19, 2012:

A. Strength

Split jerk

Take 20 minutes to review footwork from previous weeks and work on split jerk technique, adding weight with each successful set.

10 x 3

B. Metcon

AMRAP in 10:00

5 HSPU

10 pistol squats (5 per leg)

15 American kettlebell swings (53/35)

100-meter sprint

C. Cash out

200-meter farmer’s carry

Sheila’s birthday balloon burpee blackmail photo #4 (other three will remain unpublished)

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THURSDAY SCHEDULE REMINDER: Thursday’s 5 p.m. class will be reserved for our Pre-Holiday Paleo Challenge meeting, where we will discuss the paleo approach, a grocery list, eating out tips and recipes. If you want to participate in the challenge, which starts Monday, and can’t make the meeting, contact your coach and we will get you the information from the class. Paleo Challenge details will be posted tomorrow.