Brad was one of the first people to walk into the door when we opened back in April. I had known Brad’s sister Lielani for quite a few years and it just so happened that Brad happened to walk in to check us out one day. Brad decided to take the plunge and join up to see what this “CrossFit thing is all about.” Boy are we glad he did, and we know Brad is too. Brad has not only become one of the hardest working members, but also a true asset to our community. He shows up to all our events and is the first to cheer anyone on through their own workout. He will often stay after his own workout to work on additional skills or just be a voice of support for his fellow community member. His skills have become tremendously sound as Brad will often do workouts with weight at his own body weight or beyond. His gymnastics have become some of the best in the gym as his body movement efficiency is extremely impressive to watch. Brad will be competing in his first CrossFit competition November 17, 2012, and I know he will be a beast out there. No more coming as a spectator to cheer us on anymore. Now it’s our turn to cheer him on. Here is to big things and even bigger moments from Brad! Fitness-Strength-Community
WARM UP:
400 M. Run
25 Thrusters (45/35/15)
10 Inch Worms
SKILL:
3×3 Head Stand into Push Up
Pair With
3×5 Hollow Taps
LIFT:
Back Squat
2×3 @ 80%
3×3 @ 90%
WOD:
“RATCHET”
5 Thrusters (155/105) (135/95) (115/75) (95/65)
10 Box Jumps (30/24) (24/20) (20/12)
15 T2B
40 Ft. O.H Walking Lunges (45/25) (25/15) (15/10) (10/5)
10 Thrusters (155/105) (135/95) (115/75) (95/65)
15 Box Jumps (30/24) (24/20) (20/12)
20 T2B
40 Ft. O.H Walking Lunges (45/25) (25/15) (15/10) (10/5)
15 Thrusters (155/105) (135/95) (115/75) (95/65)
20 Box Jumps (30/24) (24/20) (20/12)
25 T2B
40 Ft. O.H Walking Lunges (45/25) (25/15) (15/10) (10/5)
POST WOD:
Shoulder and Hip Mobility
