I mentioned this video to a few of you today. This is excellent critique of a very good lift. The minor faults she has are common among all lifters and MANY of you.
I’ve started a list on the real whiteboard of everyone that has shown interest in participating in the “Terror at the Tower” Competition on Oct 12th. We might have 4 teams! Keep in mind, this is a “for everyone” event, so don’t worry if you may have to scale pull ups or weight. Just use good form so I look good! There is a limit of 80 competitors, so go to the event website (linked above) and register ASAP, then let me know you registered so I can put you on a team.
The Murphy Maize Days 5K is this Saturday. I want as many participants as possible! If you are going, make sure you have signed up and be sure to wear your CrossFit Wylie shirts! We will meet near the starting line before the race. You can run/walk/jog as a group or set your own pace. Once you’ve registered, you can pick up your race packets Thursday & Friday (9/27-9/28) from 10:00 AM – 6:00 PM at Murphy City Hall, 206 N Murphy Rd.
We only have one case of Kill Cliff, and 2 Bottles of Original Nutritionals Fish Oil left in stock if you need some. Also, we are now selling the KAPOW Fit Packs for $5!
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Percentage should be based off of your most recent 1RM Squat.
5 rounds for total time of:
20 KB Swings (53/35)
10 Push Press (115/75)
Rest 60 seconds