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Thursday, 1-30-2014

29
Jan

Thursday, 1-30-2014

Today’s posting is a little over due – I wanted to say a big thank you to Tommy Flanagan who did 400+ Intern hours with us over his Holiday break.  Tommy will be finishing his final semester for a Kinesiology undergraduate degree at Mesa State and chose ACF to get a majority of his Internship hours for his final project.  He spent at least 40 hours a week between all of our classes and was an incredible compliment to our coaching.  I received a TON of excellent feedback from members too – including a text that read, and I quote, “Wow!! Tommy is the sh*t!” after helping one of our members during our current squat program.
 
And of course, he got his first ever CrossFit WOD in too.  And he absolutely SMASHED it!  Tommy is a very gifted athlete and is currently an NFL prospect so this was not surprising.  After he gets a solid 10 years in with the Broncos once Wes Welker retires (or at least that’s I’M pulling for!), I sure hope he gives the CrossFit Games a try too!! =) 
 
We are hoping to see a little more of him after he graduates this Summer but until then, THANK YOU AGAIN FOR YOUR VOLUNTEERED TIME WITH US TOMMY!  Please leave a note to comments below or on Tommy’s Facebook page if you would like to thank him too.
 
Workout of the Day
Week 5, Day 2.  Not as intense as Monday:
Back Squat 1×6 65% 1×6 70% 2×6 80%
No Front Squats today.  Instead, get in 3×5 Partner Glute Ham Raises for additional hamstring work.  Then practice your Overhead Squats for the conditioning below.
 
then
 
For Time:
30 Lateral Barbell Burpees
30 Overhead Squats 65/55
20 Lateral Barbell Burpees
20 Overhead Squats 95/65
10 Lateral Barbell Burpees
10 Overhead Squats 135/95
 
*If you don’t have fundamentally sound mechanics with your Overhead Squat, then substitute with overhead barbell standing lunges.  Same drill – increase the weight throughout the 30-20-10.
 
Post your scores to the Whiteboard.
 

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