Back Squat 5-5-5-5-5
4 Rounds:
10, 20, 30, 40 Yard Suicide Shuttle Run
10 DB Thrusters 55/30
Rest 60 Sec
If you do CrossFit, not only are you an athlete, but you are an athlete who plays a sport. As your gym, we are here to provide you with equipment, facility, program and coaching. As an athlete, there is a certain inventory of things that you should have to supplement your training. If you are serious about your training, here is a list of the things you should have in your gym bag. Christmas is Sunday, so go get some goodies to fill your bag, or get some of these goodies for a fellow athlete.
Lifting Shoes – Nuff Said.
Flat Soled Shoes – This is what CF'ers wear 75% of the time. Squishy running shoes went out in the 90's and they suck for everything, even running.
Trail Shoes With Agressive Tread – Cause you need to get outside and get crazy once in a while.
Long Socks – Saves the shins on 100+ reps barbell from the floor days.
Jump Rope and Spare Parts or Spare Rope – You can fight for one of our cheapies, or get your own that is style you like and is dialed in for you.
Stop Watch – Just in case you ever do a WOD outside the gym.
Athletic Tape – Band-Aids are for school girls. Athletes use tape, and CFES does not supply it.
Wrist Wraps – Really helpful for protecting sore wrists and preventing further agrivation.
Wrist Straps – For certain types of heavy Oly work, you need these.
Lifting Belt – I know this is unfamiliar to most of you, but for previous injury protection and for injury prevention when you're getting silly, belts are in style.
Bracing and Warmth Devices – Sore knees, elbows, ankles. Keep them warm and compressed.
Abrasion Protective Devices – Protect against Rope Transmitted Diseases (RTD's)
Work Gloves??? – If you are doing pull ups in the rain, lifting rocks, pulling ropes or just need to protect torn callouses. Work gloves are cooler than gym gloves.
Supplements/Recovery Shake – If you prefer to use these products.
Snacks – How often do you show up for a WOD and you forgot to eat all day?
Lacrosse Ball and/or Other Meat Tenderizers – Address your lies and fix your junky stuff.
Workout Journal – You will get more results if you pay attention to your results.
Camera w/Video – Everyone loves to see themselves right? Actually you will start to suck less if you can see yourself sucking.
