Tuesday Attitude: Music to your ears!

"Those who danced were thought to be quite insane by those who could not hear the music.” (either Nietzsche or Angela Monet)


The primal CF holler...licences a certain intensity for the upcoming hour. What's this "music" signify to you?

Today:
Helen (3 rds: 400m run, 21 Swings, 12 Pull Ups)

McGhee: Fallen not Forgotten

Special thanks to guest instructor, Ben, leading the warm-up.





30 min AMRAP
5 DL
13 Pushups
9 Box Jumps




Tomorrow:
Helen...3 rds...400m run, 21 Swing, 12 Pull Ups

Monday "Did you know...?" Tear it up!

Today: McGhee (530A, 930A, 530p...AMRAP, tear it up!

And if you have been tearing it up...Do you know how to treat ripped callouses?

Check out the hand care series at Crossfit Virtuosity.

Sunday CFers: Badger

Sorry no pics of the AM group....word, or course, is that you blew it out!

3 rds.: 30 Squat Cleans, 30 PullUps, 800m Run




Several shout-outs today: To everyone who pulled through ripped up hands (is that a theme for the entire week?). To Chris for kranking 26 miles....and to Gretch for swimming 1 mile at the Steelman Triathlon for the IM ABLE team (on little to no swim training)! Which harkens a classic Coach G quote, "We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true." Be a better, truer athlete!

Tomorrow: McGhee (530A, 930A, 530P)

Hero Week #2: Badger

Badger (9AM or 4PM):
"In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007." (http://www.crossfit.com/cf-info/faq.html)

3 rds:
30 Squat Cleans
30 Pull Ups
800m Run

***If you are completing all 6 (or anticipate completing all 6) help us keep track by writing your name and checking off the workouts as you do them (on the workout board by the check-in desk). Thanks.***

The Sevens

"A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46." (www.crossfit.com)

7 rds/7 reps:

HSPU, Thruster, KTE, DL, Burpee, Swing, PullUp

Huge props to everyone that completed this workout! Major congrats to Melissa H. for bringin' the salt...49 pullups unassisted!

Tomorrow:

Badger 9AM, 4PM

3 rds.: 30 squat cleans, 30 pullups, 800m run

Hero Week: 6 in 6

Unleash the intensity for Hero Week!



BTW, complete all 6 workouts and get a CF Hero Week t-shirt with this logo on the front (you'll select size on Thursday after Murph).