don't forget why we train

Friday April 26,2013 Skill work:

OHS with PVC double unders handstand pushups/ kip or hip flexibility(not skill but mobility)

work all 3 or 2 or 1


Seven rounds for time of:

165 pound Front squat, 7 reps 7 Chest-to-bar pull-ups

WOD Demo at NorCal CrossFit - video [wmv] [mov] great video!!

Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment - video [wmv] [mov]


Why we train. Be smart in your training. Don't lift too much to quickly. Listen to your body. If you see an rx weight that you know you can't handle with form, THEN DON'T DO IT!  SCALE it!! Don't be prideful. Do it faster.

BUT if you know that you are a person looking for the easy way out than challenge yourself.

Remember why we train, to be in good health. To be active. To be better in the things we like to do outside of the gym. To be better people. To have fun. Our purpose is not to just break our bodies down so we can't do anything. It's to challenge ourselves with new challenges.

Here is a great workout schedule: M W F if you need more: MTW F or 3 days on 1 day off listen to your body and how it feels. Look, 1 day off is not going to let you get fat and out of shape!

Work on MOBILITY and Flexibility! the person that can move the best will be better in the long run. Do what is necessary.

Happy birthday to ERIN BERRY AND DONNA GALANTE CATER... don't forget to do 55 burpees!!