Monday 12-10-12

**Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Warm Up CrossFit Warm Up 3X15  SKILL Handstand Push Up   WOD Five Rounds for Time of: 275/185 pound Dead-lift, 7 reps 30 Squats 7 Handstand push-ups After Bash Bridges!! ——————————————————– Level SYSTEM Level 1:  3 Rounds 7 Dead-lifts (65/95) 15 Air Squats 7 Push Ups Level 2: 5 Rounds: Scale load on Dead-lifts as needed 30 Air Squats Modify Handstand push ups   Level 3: Rx’ed (Further Scaling Options Will Be Available From Your Coach In Class) ——————————————————————————————————— Endurance WOD Take 10 minutes to find a heavy Snatch then, for time; 800m run 30 Snatches at 65% 800m run ———————————————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target lower body/rack position 2 min/side – roll IT bands 2 min/side – rack position stretch w/bands off rig Prep (20min): Purpose – target overhead, posterior chain 3 min – roll spinal erectors w/double lax ball holding onto plate 2 min/side in each position – super squat sequence http://www.youtube.com/watch?v=JBHzXF-mVjY 3×10 squat therapy                      ————————————————————————————————————————————                                    Travel WOD Run 200 meters, Run 400 meters, Run  600 meters, Run 800 meters, Run 600 meters, Run 400 meters, Run 200 meters Rest the amount of time it takes  you to run each distance that precedes the...

Thinking Outside the Box

How has/can CrossFit effected your life outside the walls of the CF Box?   “Think Outside the Box”  Premise –  People who are Fit For Life Change the World.  Here at Reebok CrossFit ONE we believe that we can change the world through fulfilling peoples true potential. We see the type of people you are inside the box and we know those same characteristics can spill into your life, if you are aware. For the next 30 days we want you to draw parallels to what we do inside the box, to your life outside the box.  The following three virtues will be the backbone of this challenge.  We want you to read each one, and answer the questions under each.  Send in your responses to Jared, Austin, or Chad.  Email addresses are as follows: jared.davis@reebok.com austin.malleolo@reebok.com chad.wittman@reebok.com Passion – A drive that lives in you to make a difference. A passion to give back. In the gym it shows up in your intensity during workouts and consistency to come. To make one self better – leading to wanting to spread the passion to others.  How can/has this same passion for fitness activate(d) a passion for something else in your life? What have you always had passion for, but never acted on? Can/have you act(ed) on it because of the confidence built up in the box? Integrity – Honoring your word with actions. Inside the box this shows up in meeting movement and repetition standards as well as showing up on time. Your word and actions are as important inside the box as in life. How can/has the integrity you hold inside...