Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“Down with the Sickness”
With a 30 minute clock. Teams of 2. 1 person completes a full round while the other rests.
Minute 0 to 20 AMRAP
10 Medball cleans
20/14 Calorie Row
10 Burpee pull-ups
Minute 20 to 30
Find a 3 rep max back squat.
Indurance & Stamina:
CFS Brief:
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
Day 16 of 21 Day Nutrition Challenge.
Memorial Day Weekend Schedule.
Friday, 5/25 – Regular schedule
Saturday, 5/26 – No 6:30am adult class. Regular schedule 7:30am on.
Sunday, 5/27 – No 7:30am class. Regular schedule 8:30am adult and 9:30am adult CrossFit classes.
Memorial Day, 5/28 – 8:00am and 9:30am adullt CrossFit. Bootcamp members can come to either CrossFit classes.
(No kids classes on 5/28)
Home WOD. Calf injury turns out is Achilles strain. Fortunately, I’m told, it is not by the heal but mid calf.
Did 10K Row. 43:34. 25S/M.
Really fun wod this morning.
7+33 Rx with MJ. Love burpee pull-ups when I can jump most of the way up there.
3 rep back squat: 135/165/195/205
Felt good to squat again.
Feel better big John. That said…I don’t think on a good day I’d ever row 10k in 43+…that’s insane! Great work.
Same as what JD said – take care of the calf and you rocked that row!!
Thanks JD and Deb. No worries. Back in the box tomorrow. I just walk funny right now. Thanks for the kind words on the row.
Fun WOD today and it felt great to do without modifications for my injured parts! Partnered with Michelle – total rounds were 8+5 (Ilana RX, Michelle some burpee/strict pull-ups and some burpee/bar touches).
Max 3 rep back squat: 165
Those I did with Michelle and Irina, and I’m pretty certain they had a good amount more weight in them! I, on the other hand, was pretty much maxed out!
Nice work! I know it felt great to go all out and enjoy those burpee pull ups! Great job on the back squats…was Michelle just using one leg?!
Partner WOD with Hanna
8 + 26 reps
265 back squat 3 reps.
Burpee pull-ups are my favorite! Good excuse for doing single kipping pull ups 😜! As for Michelle, I think she was being easy on me… Didn’t want to make me feel bad, of course!