I wanted to take this opportunity to say a few words. One thing that I want to be clear on is how important the facility we use to take care of ourselves is to me personally. I look around while in the gym, particularly this time of year, at all the new faces that are experiencing the same thing I did 2 years ago when I first started to use the gym. I remember it distinctly the second Tuesday in Jan 2012 when I first stepped foot into our gym. It was a cold winter morning in a "boot camp" class with Kristen. I spent the 2 months prior to that being reminded by my lovely wife that she was tired of hearing me complain about always being tired. "You have a gym at work... you have no excuse" she said. So there I found myself being challenged on a treadmill. I also remember several key people that encouraged me to stick with it... Sometimes we need to step back and take a hard look at where we started and sometimes stop what we are doing so intensely and pay attention to those around us that need that same encouragement.
Our leadership has done a fantastic job in providing a place for people to come in and better themselves and make each day a day to look forward to in coming to work. This is a facility to be proud of and to take ownership in. On this "recovery day" take some time to look around and find an opportunity to encourage others.
Also, a quick reminder to those new to Crossfit. The "Hero WOD's" are workouts that we do in honor of a particular soldier or group of soldiers that have died devoting their lives to serving our country.
Mobility/Active Recovery
mobility - work on wrists, triceps, shoulders, thoracic, hips, hamstrings, ankles
1600m run, bike or row
3 rounds - not for time (easy pace - just spend time moving)
10 KBS @ 50%
10 decline SUP thruster
10 pushups
10 cable rows with back extension - light weight 50%
10 Good Mornings
10 thrusters - bar weight (pause at top and bottom)
Strength/Skill
none - pick something you suck at and practice it
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