Another big post. I swear it’s all important.
Merch
We have the new shirts in. They will be behind the counter, to keep sweaty, chalky hands from rummaging through them. You will need to ask a coach to get what you want. If you have a credit card on file you can add them to the Member Retail Account sheet on the desk and we will charge you at the end of the month. Cash is good too.
For online sells, check out the new Merch page. By tomorrow night I will have it done and ready to go. You just fill out the form and we will send you a paypall invoice. Paypal hates wordpress. If someone can tell me a better way to set it up that would be great. Email me.
Shoulders
“Why Do I Keep Jacking Up My Shoulder? A CrossFitter’s Dilemma”
This is a good article from a PT/CrossFit coach. The gist of it is mobilize and move better. If you can’t solve the problem through those avenues, talk to a specialist like our own PT/Coach, Laura.
Leave no Doubt
Are you just “kind of” going about your business? When people speak of you, is there wiggle room in their opinion about you? What we do here at CrossFit Wylie day in and day out has a ripple effect on your life. How you do one thing, is probably how you do everything.
You have an opportunity to come here and practice a way of going about your business that will change the way you do everything else in your life. How you are in training is likely how you are at work, with your kids, parents, with your significant other, and so on.
Our friends at RedBlack gym in Austin know this concept well. They know it so well, they’ve made a motto of it. It’s not our motto but I think we sure as hell can listen to their message.
When it comes to your word.
…your reps.
…your commitment.
…your range of motion.
…your character.
…your passion for life.
Leave no doubt.
Gloves
Don’t wear them. Will you get kicked out for wearing them? No. Unless you bust them out at the Donny Shankle seminar (I will seriously ban you if that happens). You will never see an Olympic Weightlifter or CrossFit Games competitor wear them, unless they are doing rope climbs or swinging a hammer something else that’s pointless to begin with. (I just deleted a pretty good novel rant about gloves. See, I am getting more mature in my 30’s.)
WOD
Extra) 10-15 min to build to a heavy Clean & Jerk
Full Clean (squat) and Split Jerk
1) “Fran”
21, 15 and 9 reps for time of:
Thruster (95/65 lb)
Pull-Ups
All Rx attempts will be judged. Have fun!
2) 15-20 minutes of mobility/recovery. Focus on problem areas.
Competition Training – Test Week
1) Snatch – Take NO MORE than 15-20 minutes to establish a 1RM
You may elect to do either a power or full – which ever allows you to lift more. If it was not a full snatch, make a note in the comment section.
2) Clean & Jerk – Take NO MORE than 15 minutes to establish a 1RM
You may elect to do either a power or full & push or split – which ever allows you to lift more. If it was not full clean and split jerk, make a note in the comment section.
Rest at least 10 minutes, then…
3) “Fran”
21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
Preference is for this to be done in a class, with a judge. RECORD TIME IN WODIFY UNDER REGULAR CLASS SIGN IN