REMINDER: Morning Post-Elements Courses are offered at 6:30AM and 7:30AM. If you register and are unable to attend, please be sure to cancel your reservation so others can register!
Snatch – 70% x 3 x 2, 75% x 2 x 3
Back squat – Cluster @ 5 rep max (4×2 w/10sec) x 3
Today is also Coach Will’s birthday! Be sure to make him do 26 burpees when you see him!
30-DAY PALEO CHALLENGE — Day 28
My nutrition challenge is over (in 2 days)…now what?
America spends less on food than any other country
Mexican chicken stew / Easy shredded beef / Patacones / Aloo gobi
Tamar Adler cures your takeout addiction
Thanks to Erica G. for the photo–next time you see something fun happening at the gym, snap a photo with your camera phone and email it to me at Allison AT crossfitnyc DOT com. Thanks!
Here’s what’s on tap for our regular WOD classes:
A: Clean & jerk – 70% x 2, 75% x 2, 77% x 1 x 2
B: Five rounds for time of:
30 Kettlebell swings @ 24kg/16kg
* * * * *
Here’s Michael W., one of our HNHW organizers, introducing last Saturday’s Hero WOD (thanks, Andrew, for shooting and uploading the video):
High Noon Hero WOD Update:
Hey guys, miss us? This Saturday we will be doing “Josh.”
95 pound Overhead squat, 21 reps
95 pound Overhead squat, 15 reps
95 pound Overhead squat, 9 reps
SSG Joshua Hager, United States Army Ranger, was killed Thursday, February 22, 2007 in Ar Ramadi, Iraq serving in Operation Iraqi Freedom when his vehicle was attacked by an Improvised Explosive Device.
‘Josh’ was tough and a fast-promoted soldier. He earned the Iron Mike award in boot camp, served in the 82nd Airborne and then became a Ranger. He ultimately transfered from being an Instructor to another
Ranger unit in order to be deployed to Iraq.
See you this weekend, and remember, Rangers Lead The Way.