Great job to all who did 14.4 on Friday. It was a tough workout. A lot of toes to bars. Lets get to work this week.
WOD
Back Squat 5-5-5 (take about 4 sets to warm up to 1 working set weight. You will use the same weight for all 3 sets of 5 reps. We will increase that weight by 5lbs on next session)
Then
Shoulder Press 5-5-5 (take about 4 sets to warm up to 1 working set weight. You will
use the same weight for all 3 sets of 5 reps.)
Then
50 Single Leg RDLs (50/each leg. Keep wight light no need to go heavy)
Gut check. How's the eating going for those taking on the Paleo challenge. Remember, if you're injured and aren't able to do workouts with the intensity you would like too, Paleo is a good option to stay healthy and keep your current body composition or even change it.
Upcoming
Event - Saturday July
27th we will be getting together with CrossFit Enclave and CrossFit Roselle for
a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day.
There will be heats for the workout starting at 9:30am. I'm hoping a lot of you
can make it to represent CrossFit 1013. It should be a good time to meet other
CrossFitters and coaches and get a chance to workout in another environment
WOD
Snatch 2-2-2-2-2-2-2-2
Then
Single RDL with Kettlebell 50 each leg. Stop short of failure.
Then
Sit Up / Get Up 50 reps (use same plate as last week)
