Strength: Clean + Front Squat Complex, 1 clean + 5 Front Squats. 4 sets total. Every 2:30 (0,2:30, 5:00, 7:30)
WOD: AMAP Intervals
10 Rounds of
- 30 seconds of LSLS (see below)
- 30 seconds rest
- 30 seconds HRPU
- 30 Seconds rest
- add the reps from the LSLS and HRPU together for a score in each round (don’t report this score, use it as a way to hold yourself accountable)
(LSLS = lunge, squat, lunge squat….Holding two KB’s or DB’s on your shoulders. Take a lunge step forward and then back, squat, take a lunge step forward with other leg and step back, then squat.)
(LSLS = every forward/back lunge step counts as 1 rep, every squat counts as 1 rep. SO a complete cycle through counts as 4 reps)
Shoutouts: Tom C and Kelly T Bday
Box News: None
Schedule/Event News:
April 23, 2016: Battle Of the BAEs CrossFit Comp
April 23, 2016: Autism Awareness Swim-a-thon
April 30th, 2016: SteelFit Qualifier: Come Support Kevin, Sky, Casey, Zach, Kaitlin, Jenna, Ryan, Kyle, Alex L, Rubio, Justin
June 18th, 2016: SteelFit Finals: Athletes TBD
June 25th, 2016: 4th Annual Tri State Games
What I am up to: (updated 3.11.16)
Mother Dirt – the first products created to restore good bacteria to the skin. Their patented AO+ Mist contains a live culture of soil bacteria that once existed naturally on our skin. It converts the irritating components of sweat (ammonia) and converts it to Nitrite and Nitric Oxide, both of which have known benefits for health. Users spray the AO+ Mist after their showers on sweat prone areas. Mother Dirt has also developed a biome-friendly cleanser and shampoo that are formulated to be compatible with the AO+ Mist.
