Welcome to November

ANNOUNCEMENT: We’re proud to announce that we’ll be hosting Paul Jaminet, co-author of Perfect Health Diet on Saturday, November 19th at noon up in our 4th floor annex (class schedule will not be affected). Cost: $15. Time-frame: approx. 2 1/2 hours. Stay tuned for details about the talk and how to sign up!

Tuesday 111101

A. Pistol practice with progressions as needed (video instruction part 1, part 2, part 3; see also this CFJ article)

B.: “J.T.” (compare to 110908)
For time, complete 21-15-9 reps of:
Handstand Pushups
Ring Dips

What is strength?
My life improvement system
“We can eat the change we want to see in the world.”
Rx’ing and injury prevention
Strong means never having to say it’s too heavy

Congratulations to Coach Avery for first place in her weight division, rank one in long cycle and third woman overall in pentathlon at WKC Worlds!

Here she is competing with the 20kg bell:

Here she is with CAIN, who did the pentathlon with her for the first time at the meet:

Avery will be doing a write-up for our next Black Box Journal member newsletter all about the competition. We’ll post a link to the newsletter when it becomes available.

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Here’s what’s on tap for Wednesday’s WOD classes:

Overhead squats: 10 sets of 10 reps each