You've Got To Want It

One word comes to mind when I think of Sue.  That word is delightful. If you've had the pleasure to meet her, you will know exactly what I mean.  If you have not had the pleasure, I would find a way to be around before, during, or after an Elements class -- you won't be sorry.

Sue is literally always smiling.  She never lets anything get her down and it is absolutely infectious.  She brings joy, laughter and a bright light with her when she enters a room.  She is always cheering with her characteristic "Yay! *hand clap*" anytime her classmates make a lift or achieve a coveted milestone.

As an athlete, Sue continues to make gains that even surprise her, including pull-ups! She is strong, beautiful, positive and just an all-around lovely person. Thanks for being part of the CFFW community Sue! It's a pleasure to have you around.

Tuesday's WODs

Level 1

Skill: Muscle Up. Spend the first 10-15 minutes working on Muscle Ups, or the components of a muscle up.

then,

Three rounds for max reps of:

60 seconds of Double Unders 

60 seconds of 95/65 lb. Thruster

60 seconds of 24"/20" Box Jumps

60 seconds of 95/65 lb. Push Press

60 seconds of 95/65 lb. Sumo Deadlift High Pull

60 seconds of Rest

** Workout is performed just like Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately. One point is given for each rep. Count reps for each individual movement.

**This is a good way to build tolerance while getting comfortable with being uncomfortable. Start paying attention to your “redline” and learn to flirt with staying just at and below it.

____________________

Elements

Skill: Thruster

DB Thruster, 35/15

Weighted DB Lunges, 35/15

20-10-15-10

* Lunges-one DB in each hand, knee must touch the floor for rep to count. (R+L=1)