Monday, June 24, 2013

062413 WOD

A. MU practice

Take 10 minutes to work on progressions posted on whiteboard including:

3 x 5 dead-hang pull-ups

3 x 5 dips

3 x 7 ring transitions off feet

3 x 7 ring transitions with band

B. EMOM for 5:00

Full snatch

2 reps at 80% of 1RM

C. For time:

200-meter run

9 burpees over barbell

9 power snatches (135/95)

200-meter run

7 burpees over barbell

7 power snatches

200-meter run

5 burpees over barbell

5 power snatches

200-meter run

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HAPPY BIRTHDAY, COACH RUSS!

>> russ and us: we’ve all come a long way.

Coach Russ’ 28th birthday was Sunday. Last year we celebrated his special day with a bear complex birthday WOD in the old box. In reflecting on Russ’ time at the box, we can’t help but think of our time at the box, when he and Helena were among the first people we called to check out CrossFit Upcountry and help us envision what it would become. Russ sat with us on the wooden benches we still have and surveyed a concrete floor that dipped in the center, a wooden pull-up rig and a bunch of barbells.

It’s amazing to see what has unfolded since that time, after just more than a year.

Now, with a new location, more equipment, and the same drive to bring you the best that CrossFit has to offer — all while staying rooted to our Upcountry identity — we can celebrate, along with Russ, the journey we’ve been on together. Russ, Helena, Coaches Mary, Jason and Allison, along with our original members and a handful of friends, have been key to our growth and goals. We could’ve never done it without you, our first team.

We thank Russ for his awesome athleticism (his stats and competitions would take too long to list), his loyalty to our box and and his unwavering support of Upcountry’s community. We hope you took a rest day with Helena and family. Here’s to a new year of family and fitness achievements Upcountry!