Thursday 10.17.13

Throwback Thursday - Somehow we made the limited space work...

Breast Cancer Awareness Month

Fact of the Day

Overall breast cancer incidence rates are lower in African-American women than in white women. However, African American women are more likely to die from breast cancer.

SAVE THE DATE

Friday, 11/15

WCFM Ladies Nite

8 PM @ Wine Nutz in Downtown Muscatine

A guest post from Trainer Ryan...

Get back to basics! 

The video below reminded me of a basic truth: you won't improve anything until you can master the basic, functional thing you're trying to do no matter how the advanced methods are touted as a cure-all. Sure Google Maps will navigate you, but what if you lose connection...

In regards to CrossFit: you're not going to get better at ______ (fill in the blank) by staying at a light weight, doing partial range of motion, doing primarily isolation exercises, etc. without putting some time in under the bar with some significant weight on there and just _______ (squat, OHS, snatch, deadlift, C&J, etc.)! Sure the supplementary mobility, technique practice (snatch balance, etc.) will help you improve incrementally and keep you safe, but to really make strides you need to load up that bar! Or in my case... go for a run :-(

WOD

10-20-30-40-50 pullups

50-40-30-20-10 burpees

*1 muscle-up = 5 pullups

Get 7 total rope climbs completed at any time during the WOD