Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Today is a big day – first off, it's Orrie's birthday! If you see him in the gym this morning, ask him to do his three burpees!
Second, it's the first day smoke-free for Nutri-Ninja Carolyn Tomchuk! If you see HER today….smack her on the back.
Early this morning, we put out a little essay called, "Purposeful Practice.' Immediately, Cindy H. responded with this:
Cindy Seaton Henson A little plug for barbell betty's / frat. We learn something new everytime we go. After a year of burpies, I find out I need to have my arms wider. What a difference!!! Everyone should take these classes. They are so worth it, and will increase our performance during WOD's.
Level II Bettys – focusing on the Clean and Jerk and Snatch lifts, as well as other more technical movements, starts in TWO DAYS! Woo hoo! For you 'wannabettys,' your chance starts next Monday, with another Level I course! And if you're looking to start CrossFit – or even restart – OnRamp is for you. Coach Whit starts the November group on Monday the 15th!
Yesterday, Coop and Ty were in CrossFit Journal, talking about cognition and exercise in kids. They're interdependent, as we now know. When this essay was written six months ago, Ignite didn't even have a name. Now, Tyler's doing it full-time; we're in different schools every week; we're wrapping up our first study and about to begin a second in local schools; we're working with Therapists as part of their treatment plan; we're seeing miracles happen. Next step: a course for teachers, so that they can implement Ignite in their classrooms.
Amazing stuff happening. Get to the gym!