Joe told me I was not allowed to copy and past his birthday post this year, hahaha. Even thought the old one always made me laugh. He is correct… we have all changed so much since the days we all started CrossFit. For those of you that do not know. Joe and I virtually starting CrossFiting at the same time and at the same gym. It’s crazy to think that I met Joe so many years ago in my CrossFit journey. I used to train along side him on the regular, battling it out with him in class. I remember when he moved away thinking I would not see him again. Then one day he came walking into Precision, married and with a newborn baby girl. He now has two beautiful children and through the crazy world of fitness has also passed SealFit. This is one of the hardest fitness camps around with a militaristic approach to fitness. You have to train for months to prepare with the odds of being kicked out or quitting being extremely high. I remember Joe would do “Murph” once a week to prepare for this endeavor Now being the husband and father we are lucky to see him make the 6am class, hahaha! I had to throw one in there buddy! It is awesome to see where Joe’s journey has taken him, and I am stoked it landed him back at Precision. Have an awesome birthday Joe. Enjoy!
Fitness – Strength – Community
WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
1o Scorpions
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
8 Ring Push Ups w/ a 3 Sec. Negative
45 Sec. Weighted Plank
Max Effort L Sit
LIFT:
Back Squat
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
WOD:
“JACKSON 5?”
5 Rounds
10 Box Jump Overs (30/24) (24/20) (20/12)
5 Ring Muscle Ups
*Sub. Burpee C2B Pull Ups for MU accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls