Sunday, September 25, 2011

Monday

WOD:
"Nancy"
5 Rounds for Time
400m Run
15 Overhead Squats 95/65

I [JD] have five or six candidates for favortite WOD of all time, and Nancy is not one of them, but I really, really like her.  Nancy cuts right to the essence of CrossFit.  Running is fairly easy, and overhead squats are entirely reasonable, but simply putting the two together creates a varied, highly effective work out.

Aimee shows a beautiful squat.  Chest up, butt back and the spine stays in extension all the way to the bottom position.  Most of us are going to get some anterior pelvis tilt towards the bottom, but this is what we're constantly striving for.

After Saturday's wonderful free work out, some of you expressed interest in the Turkey Challenge at MBS CrossFit in Broomfield.  I only know that Pat Burke puts on fun events, and that Adam, Sara, and Simi went last year and had a blast.  If one or more of you register, I'm sure we can send one or more of our awesome trainers with you for coaching, moral support, and post-event eating.



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