As quickly as possible
Buy in: 400m Run
4 Rounds
5 Snatches
20 Kettlebell Swings (53#/35#)
30 Jumping Lunges
Cash out: 100 Double Unders
Shauna has been a member of Deep since the very beginning. She has had a huge impact on our community and is always at our events. Today we regrettably say our goodbyes. Shauna is moving to Florida to open her own CrossFit gym and pursue her passion as a coach. We will miss her greatly and wish her the best of luck!
Max Rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Rest 1 minute between rounds for a total of 5 Rounds
This post went up recently on Jason Ferrugia’s blog. This guy has been dropping knowledge for quite a while and is a coach favorite at Deep. This might be one of my favorite posts he has done. He lists 39 ways to not be like everyone else. You will notice a ton of advice that syncs up with ours at the gym. He also lists a few things that maybe you haven’t thought of before. My personal favorite is #18 – “Find a way to get focused. Somehow, some way. Most people have zero focus and thus zero control of their lives. Don’t be another multitasking, confused, out of control, getting nowhere fast member of society. We have more than enough of those.” The good thing is, coming to Deep takes care of quite a few on that list.
400m Run
15 Thrusters (very light)
50 Double Unders
Pure Pharma Fish Oil Announcement! Hey guys, we are selling fish oil at the gym as sort of a trial. Limited supply. By now you have surely heard the coaches recommendations on fish oil. It is possibly the single easiest way to improve how you feel. The Pure Pharma brand has really impressed us as far as quality goes and it is pretty cheap compared to other options as well. If you are interested, have one of the coaches show you one of the bottles. They are $35 each.
5-4-4-3-3
After each set, accumulate 20 seconds in an L-hang
10 Kettlebell Snatches (must alternate each rep)
200m Sprint
Memorial Day Murph Announcement. On Monday, May 28th we will be holding Memorial Day Murph. All classes will be closed and instead we will have heats beginning at 10am. Look for more information coming soon in regards to heats and the festivities.
As many rounds as possible in 20 minutes:
5 Pullups
10 Pushups
15 Air Squats
Time for another reminder about shorting reps and reducing the effectiveness of the workout. It is very easy to get sloppy on reps during workouts that are primarily body weight movements. The allure of an extra round is not worth it. Focus on every rep. Remember, it’s form first, then consistency, and finally intensity. Most of us want to skip to intensity right away.
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