~ elax and sleep.

~ thday parties and family get togethers.
Sunday - round trip drive to Memphis to pick up my neice.
Saturday was a long, busy day, and went late with a vi

~ sit from my brother Les.We immedately left from there to drive to Memphis. We got home we were all exhausted and emotionally drianed.
Desperately need r

~ Friday
10, 10, 10, 10, 10, 10, 10, 10, 10, 10 squats - practice on squat form and stability.

Saturday and Sunday no workout.
Saturday was full with bir

Wednesday 100721

Joint Mobility Warm Up

Passthroughs x10
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Leg Swings x10
Arm Circles x10
Windmills
KB GobletSquat/GoodMorning/Halo x5

KBS x 15 - 25 lb
TGU x 5 each side 18lb
KBS x 15
TGU x 5 each side
KBS x 30

The CrossFit approach...

"The CrossFit approach is to embrace, study, practice, and train for functional mastery. CrossFitters at every level are on the same path - moving from functional competence to functional dominance. Our almost complete reliance on functional movements is vital to the potency of the CrossFit protocol. We say, "The magic is in the movements."'

Greg Glassman
CrossFit founder and Coach

New favorite workout song!

Monday 100719

Warm up
Joint mobility
Air Squats
Plank Holds
Perfects Stretches
Side Lunges
Front Kicks
Pass Throughs


WOD:
10 KBS 25 lb
3 TGU - each side 18 lb
10 KBS
4 TGU each side
10 KBS
4 TGU each side
10 KBS
3 TGU each side
10 KBS

Skill work - practice OHS with pvc to work on form.

Cool down stretching

"There are two basics that every person in every area of fitness needs to master; how to generate power with your hips and how to control a weight overhead. Don't confuse basics with beginners. Get back to basics."
Shaun Cairn, Senior RKC