Friday 01.25.13

Kent wonders where everyone went

Our 30-day Paleo Challenge v3.0 starts in ONE WEEK! Have you purged your cupboards of all things containing dairy, legumes, sugar (in ANY FORM), peanuts, grains, soy, whey, or alcohol? If not, we're collecting all non-Paleo non-perishables through next Friday, 02/01 when the Challenge officially starts. Study the rules and download your scoresheet today. Write the scoresheet due dates on your calendar, and perhaps download a Paleo food tracker to your computer/handheld device/smart phone.

Reminder:

All WCFM Members have until 02/14 to register for our 1st Annual MuscaVegas St. Paddy's Day Throwdown. You do not need a partner to register. Registration for the general public will begin 02/15.

Hey guess what? Front squat is back today, and it's not going away on Tuesdays and Fridays anytime soon. SO, either avoid front squat and awesome WODs, OR get workin' on that front rack position. Have you done ANY mobility exercises to remedy your own particular front rack positioning issues? We've got thrusters today, too, so you're gonna need to get crunchin' on those range of motion issues for the front rack position. It'll get worse before it gets better if you ignore it. Take control and make it better.

WOD

Strength:

20 consecutive front squats @ 60% 1RM 

(+ 5 lbs if last attempt was successful)

--

10-->1*

HSPUs

thrusters (115/75)

KB SDHP (AHAP)

*5 burpee penalty for every break (e.g., put down bar)

*20 burpees to start workout if not going prescribed thruster weights)