Friday 06.01.12

Jeff F. June's WOM!

The June newsletter is out!

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June's Fitness Challenge is: 

30-Day AMRAP

10,000 Steps

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Recently, the New York Times persuaded me that sitting just might be a lethal activity, and even as a coach, I might not be fitting enough ambulatory activity into my day. Sure, when I am down at the gym, I am walking around, making sure you all are "in the zone" during a WOD; however, at home, especially after coaching the morning classes, my activity level can nosedive. It especially goes down when I sit down to balance the books, type up the newsletter or blog, or research blog/newsletter ideas on the almighty interwebs. This fact became crystal clear when I took a look at my daily steps using a pedometer. Some days, I don't even break 5,000 steps. This same article states that even with daily exercise, if we're sitting 9 hours or more day, then we are doing our bodies some serious and measurable harm. 

If CrossFit is about being fit for life, then making an effort to get in my 10,000 steps a day is a surefire way to stay fit for life. So, Warriors, are you ready for the challenge? Go get yourself a reliable pedometer, which is easily available at any pharmacy or big box store. Mine was around $30 and I got it from Walgreens, but I am certain there are cheaper ones available that are just a handy. My pedometer only counts walking steps, not running, so my 400 m runs during a WOD don't count. The Challenge rules are below, and they're pretty straightforward. Just how I like 'em.

Challenge Rules:

1) HONOR SYSTEM. This is a self-reporting challenge. The prize will really not be worth cheating or gaming the challenge. I trust you all to keep track of your total number of steps each day in the month of June.


3) REPORTING: Total number of days on which you reached 10,000 steps are due each week by 11:59 PM on each Saturday in June (06/09, 06/16, 06/23, and 06/30). Email, text, or tell the number to Jacob or me.

4) RUNNING COUNTS. If you run 5 miles every day, which is the approximate equivalent of 10,000 walking steps, then you're good. But maybe you could see just how many steps you can get in a day...for bragging rights.

5) WINNER: The person who reaches 10,000 steps the greatest number of days during the month of June wins a fabulous, yet-to-be-determined gift card.

6) TIE-BREAKER: A mystery physical challenge in the box. Whoever out-performs the other will win the prize.

Game on, starting today.

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Today we're rockin' Military Athlete's "Big 24". This is an un-timed WOD, so you can focus on technique. Get ready to work that core, perfect your set up position, and get explosive with those hips! Think speed, agility, coordination, and balance. These movements translate into the everyday through improved posture, better overall balance, and of course increased strength.

WOD

"Big 24" 

8 rounds of 3 reps Hang Snatch + OHS (95/65) 

8 rounds of 3 reps Power Clean + Push Press (135/95) 

8 rounds of 3 reps Squat Clean (135/95)