TUES 7.16.13 Holiday rooooooooooad!

Vacation season is upon us

Yes, I’m thrilled to take two weeks COMPLETELY away from CrossFit Midtown beginning tomorrow, to recharge my batteries, let my coaching-raspy voice recover, and relaaaaaaaax.
Sure, some of you have given me a hard time over whether this is a “REAL” vacation. To many of you, competing in a powerlifting meet, attending the CrossFit Games, and going to a BIZ seminar sounds a lot like I’ll still be working while I’m away. Well… yes and no.
I look forward to vegging out for a few days here in Midtown, away from the gym, visiting my family – and YES, I even look forward to competing and to attending the CrossFit Games and to catching up with all my colleagues at the BIZ seminar. I also have two massages, two acupuncture visits, a pedicure, and some beach & pool time on the agenda!
As I’ve met with some CFM students in the past week about your goals & accountability, I found myself setting a goal of my own with Allyson B. When we say down to discuss her goals, we chatted about the trip she & Brandon are taking next month to Machu Picchu. Right then & there, I committed to her that beginning in 2014, I’ll plan an international vacation to begin crossing places-to-go off my bucket list. I still need to narrow down the where, but step 1 is the HOW – for starters, WITH A PASSPORT. Time to renew that bad boy.
What’s on your bucket list and what’s a small step you can take THIS MONTH to get closer to achieving it?

Speaking of bucket list, congrats to CFM’s resident DJ POB on checking a goal off his bucket list and getting engaged to his girl Kat (a former CFMer) earlier this month. We’re so happy for you guys!

tirzahJustin leads ITP through the workout last weekend. Congrats on getting your CrossFit Level 1 Certification, Justin!

Workout of the Day (WOD)

A. Overhead squat: 10 mins to find 1 rep max
B. EMOM 10: Every minute on the minute for 10 minutes: perform a standing double broad jump, then 3 snatches at 65% of 1RM
*Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.
*Minimum distance is double your height (mark the floor!)
*For each round you do not jump the minimum distance, perform 5 barbell roll outs after the workout.

Gymnastics class tonight at 8p!

A. Skill Work: Kipping Pull-up Progressions
B. 3 ROUNDS for QUALITY:
10 Strict Toes to Bar
10 Strict HSPU
10 Strict Ring Dips
10 Superman Rocks

And coming tomorrow…

A. Back squat: 5-5-5 @ 65%
B. 6 rounds for time:
200m run
10 kettlebell swings
5 pull ups

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