Just a Few Days Left…1/14/14

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Before we get to tonights post, I wanted to bring something to everyone’s attention. If you weren’t at the box at Saturday’s 10am session, then you likely missed what happened to Heather. I’ll let her tell you in her own words:
“So for those of you that missed it, I was going for a clean PR on Sat (180 lbs), and missed the lift. In the process, I ripped all of the ligaments on the inside of my wrist off the bone! Yup, I’m that much of a badass! Good thing is no surgery! Bad thing is 4 weeks no motion (removable cast) and 3-4 months recovery time…”
Now as you all know, Heather is without a doubt one of (if not the) hardest working people in the box. I have no doubt that she will set the record for fastest time back from this injury. Please offer plenty of encouraging words for her as you see her around – I’m sure many of you know how hard it can be to come to the box and have to work on other things while you watch your fellow CrossFitters hit the normal WOD hard. There is no question that she will emerge better from this!
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Our next apparel order goes in this Friday at 5pm, so hurry up and get all your orders in before it’s too late! If you are thinking that you may want a hoodie and/or some WOD shorts, NOW is the time to get them as we will not be ordering them again. If you missed the original post about them, check it out here.
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A. Skill:
1) Pendlay Rows – 4×10, heaviest possible (Demo Video)
2) Good Mornings – 4×10, heaviest possible
 
B. MWOD:
Upper Thigh Banded Hamstring Stretch
 
C. WOD:
For Time –
Run 800m
20 Deadlifts (135/95)
40 Sit-Ups
20 Deadlifts
Run 800m
 
*Note: Time Cap = 18min
 

people working out in a group fitness class

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