Wednesday 1-15-14

Posted | 48 comments

1-15-14

1-15-14

Warm Up:

Coach’s Choice

Skill:

Total Strategy – about the CFT

WOD:

CrossFit Total
1 RM Squat
1 RM Press
1 RM Deadlift

After Bash:

2 Min Side Split, Each Side
2 Min Banded Hamstring Stretch, Each Side
2 Min Lat Distraction, Each Side

ONE Nation: (this is for you if you have aspirations of competing in any way, shape or form…to be done before/after class on own time…ask if you are interested)

2 Min Side Split, Each Side
2 Min Banded Hamstring Stretch, Each Side
2 Min Lat Distraction, Each Side

Travel WOD:

5×5 Dumbbell Squat
5×5 Dumbbell Press
5×5 Dumbbell Deadlift

New Classes at RCF1!

Details here…

 Share

48 Comments

  1. Face Down Plate Raise: 2 sets, 10 reps currently at 15
    lbs. A Ljamsville kickboxing class can be right for you. The cost is also reasonably economical at right under $130.

  2. Hey there! Do you know if they make any plugins to help with SEO?
    I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good success.
    If you know of any please share. Thanks!

    Here is my web page servis vatrogasnih Aparata

  3. You have a very good point of view here.Garcinia Cambogia originated from a place located throughout India, Asia and Indonesia and used inside of Ayurvedic
    medicines. This plant appearance is certainly yellow and pumpkin shaped.

    The many common name for this herb is certainly Gambooge.
    In Asia or throughout some other parts of the world, this vegetable is utilised
    to save various meals as properly as a preparation for certain foodstuff delicancy.

  4. cuba by using beyonce in Order to keep from diss organisatiօns
    are great for to remain regaqгding breakfast/coffeе.Pretty much everything reputation just foг Mг.
    http://www.fwewrestling.com/shopping/?search=Coach+Usa+Binghamton

  5. Thank you for any other excellent post. Where
    else may just anyone get that kind of info in such a perfect
    way of writing? I have a presentation subsequent
    week, and I am at the search for such information.

    Here is my web-site: comprar colic calm no brasil

  6. I’m gone to say to my little brother, that he should also
    visit this webpage on regular basis to get updated from newest news.

  7. It’s perfect time to make some plans for the long run and it is time
    to be happy. I’ve read this put up and if I may I desire to
    counsel you few fascinating things or tips.
    Perhaps you can write subsequent articles relating to
    this article. I desire to read even more issues about it!

  8. Fantastic website you have here but I was curious about if you knew of any discussion boards that cover the same topics discussed
    in this article? I’d really love to be a part of
    community where I can get advice from other experienced individuals that share the same interest.
    If you have any recommendations, please let
    me know. Appreciate it!

  9. In a similar sense, business owners would be wise to give their workers something
    to unite under. This business is going to be operated from the owner’s home and is going to
    be done entirely for the internet. ll possess the practical guidance you need on how to start a concierge business”.

    Here is my page :: gamevc.net

  10. Did not thought about this until now :)Garcinia Cambogia Extract inhibits the pancreas
    from splitting down starch into maltose and dextrin. It also puts a stop to the development of alpha-amylase
    vitamins in the entire body. Physicians
    often encourage this to their subjects who are diabetes
    sufferers because the Garcinia Cambogia stops the manufacturing of alpha-glucosidase established in the digestive system from transitioning
    disaccharides and starches into sugar and carbohydrates.
    Garcinia Cambogia benefits also inhibits glucose and
    carbohydrate food from transforming into surplus fat by ending the creation of citrate lyase.
    Some doctors use Garcinia as a laxative to help with congestion or other health
    functions such as slimming, a stress reliever, major depression,
    mood swings and as a help to acquiring a wonderful night
    nap.

  11. Use a reasonable weight and use the cords to perform pull-ups.
    • Remembering to bring an extra towel with you to wipe
    your face. The biggest lure of having them is that you can have the convenience
    and privacy of a home.

  12. Hello, I wish for to subscribe for this blog to
    take latest updates, so where can i do it please help out.

  13. Does your site have a contact page? I’m having problems locating it but, I’d like to send you an e-mail.

    I’ve got some creative ideas for your blog you might be interested in hearing.

    Either way, great blog and I look forward to seeing it improve over time.

  14. Hello to every one, the contents present at this website are truly
    remarkable for people experience, well, keep up the nice work fellows.

  15. It is appropriate time to make a few plans for the long run and it is time to be happy.
    I’ve learn this publish and if I may just I want to suggest
    you some attention-grabbing issues or suggestions.

    Perhaps you can write next articles relating to this article.
    I want to learn more issues about it!

  16. I know this web page provides quality depending articles and extra information, is there any other site which presents such things in quality?

  17. The previously Diablo games are known for the unique
    weaponry & items,it may be found spread all over the world.

    Rain of Vengeance. Hence, reach out to all your
    guests and invite them to your party.

    Take a look at my web site; diablo 3 game guide wand

  18. You’re so cool! I don’t think I’ve truly read anything like that
    before. So nice to find someone with unique thoughts on this topic.
    Seriously.. thanks for starting this up. This website is one thing that’s needed on the internet, someone with
    a bit of originality!

    Also visit my blog … slimfy app (Cathleen)

  19. Greetings! Very useful advice within this post! It’s the little changes that will make the most important changes.

    Thanks a lot for sharing!

    my weblog :: does the girlfriend activation system work yahoo

  20. Hello there! This post could not be written any better!
    Reading through this article reminds me of my previous
    roommate! He always kept talking about this.
    I am going to send this article to him. Fairly certain he will have a great
    read. Thanks for sharing!

  21. Greate pieces. Keep writing such kind of information on your site.
    Im really impressed by your blog.
    Hi there, You have done a fantastic job. I will definitely digg it
    and for my part recommend to my friends. I’m
    confident they will be benefited from this web site.

    My weblog … snorerx liner review

  22. Bulks with the advertisers are primarily private home owners,
    letting managers and property agents. Each auction may
    be conducted having a different set of terms including bid
    increments, variety of auction rounds and expense reimbursement to the
    stalking horse. I have experienced my share of scams, and
    have actually done a good job avoiding being taken to get a sucker and I’m here to inform you,
    Ameriplan just isn’t a scam.

    my site – http://www.thetbcclan.com

  23. Howdy would you mind sharing which blog platform you’re working with?
    I’m looking to start my own blog soon but I’m having a tough time choosing between BlogEngine/Wordpress/B2evolution and Drupal.
    The reason I ask is because your layout seems different then most
    blogs and I’m looking for something unique.
    P.S Apologies for getting off-topic but I had to ask!

  24. Excellent goods from you, man. I’ve understand your stuff previous to and
    you are just too wonderful. I actually like what you have acquired
    here, certainly like what you’re stating and the way in which you say it.

    You make it enjoyable and you still care for to keep it sensible.
    I cant wait to read far more from you. This is actually a great web site.

  25. I really like reading an article that can make men and women think.
    Also, thanks for allowing for me to comment!

  26. Hi there to every single one, it’s genuinely a nice
    for me to visit this web site, it contains priceless Information.

  27. ” Well, this really isn’t about your legs and back. We simply love HardX. Moreover, if you are looking for that perfect piece of Jewish jewelry and that works as a lucky talisman as well, then there can be nothing more apt then the kabbalah red string bracelet. Hard X now, Previously engaged to NASCAR driver Ricky Hendrick, who was killed in a 2004 Martinsville plane crash, Maynard knows a thing or two about keeping up with the sports world.

  28. Yes, we’re referring to, no other than, Uma Thurman. We simply love HardX.
    Also sure to please romantic wives-to-be, Jewel gowns boast effortless youthful elegance, classic
    silhouettes paired with modern trendy embellishment and traditional laces, creating a sense of heightened romanticism.

    Hard X now, That’s why the only advice that we can give to a confused bikini babe like you is just drop the conventional
    cotton bikini pieces and go with those that are bizarre (well,
    for most people).

  29. Yes, we’re referring to, no other than, Uma Thurman. We simply love HardX.
    Common people need some role models in their life to imitate.
    Hard X now, Bride flip flops are a fun and easy way to keep
    your feet in style while allowing comfort to keep you focused on the things that matter most at your wedding.

  30. Hmm it looks like your blog ate my first cmment (it was extremely long) soo Ighess I’ll jst sum it up what I
    wrote and say, I’m thoroughly enjoying your blog. I too am an aspiring blog writer but I’m
    still neww to the whole thing. Do you have any points for first-time blog writers?
    I’d definitely appreciaste it.

    Here is my blog post; 塑胸

  31. Hey! I’m at work browsing your blog from my new iphone!
    Just wanteed to say I love reading your blog and look forwarrd to all your posts!
    Keep uup the excellent work!

    Heree is mmy web page – 塑身馬甲

  32. Very nice post. I just stumbled upon your weblog
    and wanted to say that I have really enjoyed surfing around your blog posts.
    After all I will be subscribing to your rss feed and I hope you
    write again very soon!

  33. Hi there, I wish for to subscribe for this webpage to get hottest updates,
    therefore where can i do it please help out.

  34. As you learn more and more about the platform, take notes
    and come up with ideas on how to use it better. I recommend using a simple font that is easy to read in a size ranging
    from 32 to 40. It does mean figuring out where your target audience is engaging (social
    networking sites) and developing a strategy for how you’re going to reach them.

    Visit my blog: pinterest

  35. Every weekend i used to pay a visit this web page, for the reason that i want
    enjoyment, as this this weeb site conations truly pleasant
    funny information too.

  36. Lets begin with stating among the information about this excellent revolutionary weight-reduction plan capsule and metabolism price booster.
    Adiphene the new weight loss formula is now available with the power of
    11 different fat burners to boost weight loss. Having said that, the study
    has shown that just about anything that can maximize
    the metabolism, also can raise the weight reduction even if the human being is just resting.

    my page – the linden method reviews

  37. If you want to know the crystal clear details it is better to view just about any online store web sites explaining the
    actual product or service information using
    elements. There are hundreds to choose from, allowing you the choice
    of matching the type with your own health and fitness goals.
    The science behind Adiphene consists of 12 of probably the most power fat preventing ingredients known.

    Also visit my webpage – panic attack treatment

  38. Such are the ingredients of Adiphene that its one finest selling
    level is the shortage of dangerous uncomfortable side effects.
    Adiphene is the newest and fastest weight reduction supplement
    in market. Glucomannan is among the most active hunger suppressants
    in Adiphene, and it works to suppress yearnings and help you handle
    your parts.

    Here is my homepage … anxiety treatments

  39. Very good blog! Do you have any hints for aspiring writers?
    I’m hoping to start my own site soon but I’m a little lost on everything.
    Would you suggest starting with a free platform like WordPress or go for a paid option?
    There are so many options out there that I’m totally confused ..
    Any recommendations? Thank you!

  40. future, the researchers want to find out whether a combination of
    several educated in the gastrointestinal tract hormones can further enhance the effect of the
    gastric band. It’s conceivable to accomplish this objective the conventional path moreover through
    an equalized eating methodology and exercise. There is a section to discuss
    the biggest loser show, specific diets, and much more.

    Also visit my web page: stop panic attacks

  41. If you have been feeling tired and rundown lately, and seem to be gaining weight for no
    apparent reason, then it is time for a change.
    There are hundreds to choose from, allowing you the choice of
    matching the type with your own health and fitness goals.

    Glucomannan is among the most active hunger suppressants
    in Adiphene, and it works to suppress yearnings and help you handle your parts.

    my page buy the linden method

  42. For the first hour, try to drink two to three glasses of
    water and the following twenty-three hours,
    drink up to eight glasses. The healing touch offered by acupressure helps in relaxing the body deeply.
    Warmed smooth and level stones are set at particular focuses on the over,
    in the palms or between toes.

  43. Lets begin with stating among the information about this excellent
    revolutionary weight-reduction plan capsule and metabolism price booster.
    Perhaps the main reason behind this though is that you have developed a dependence on food.
    Assuming that you aren’t a super-taught individual, you will have some major snags adding on control over your zealous urges towards consuming distinctive sustenances.

    Feel free to surf to my site: panic

  44. Don’t let fat cost-free or perhaps gentle meals trick anyone; them
    usually comprise copious amounts connected with one more unhealthy element.
    There are hundreds to choose from, allowing you the choice
    of matching the type with your own health and fitness goals.
    Adiphene Weight Loss Supplements Offers a Unique 25% Discount n select package
    fr Online B Worldwide If the online critiques are something to go by, Adiphene is an efficient weight-loss option.

    Here is my web page: panic attack treatment

  45. You wont find Adiphene in your native pharmacy or some
    huge store like Walmart or Walgreens. There are various surgical methods
    to combat obesity. With more time now passed, those rates would
    be even higher as obesity is still on the rise.

    My weblog … anxiety disorder

  46. If you want to know the crystal clear details it is better to view just about any online store web sites explaining the actual product or service information using
    elements. Adiphene the new weight loss formula is now available with the power
    of 11 different fat burners to boost weight
    loss. Assuming that you aren’t a super-taught individual, you will have some major snags adding
    on control over your zealous urges towards consuming distinctive sustenances.

    My web-site having high anxiety

  47. You’ll for certain do not have something to lose with Adiphene, thus for those that
    actually need to slim while not losing their
    time and power, then Adiphene is that the product for you.
    It’s conceivable to accomplish this objective the conventional path moreover through
    an equalized eating methodology and exercise.
    Sonnie Mc – Lemore is a health and fitness blog owner.

    Look at my web-site; method facts

  48. So why is being overweight such a direct link to diabetes.
    Adiphene the new weight loss formula is now available with the power
    of 11 different fat burners to boost weight loss. There is a section to discuss the biggest loser show, specific diets, and much more.

    my blog :: panic attack disorder

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Links:louboutin pas cherlouboutin soldesLouboutin Pas CherLouboutin FemmeLongchamp Pas Chercanada goose pas cherGiuseppe Zanotti Hommelouboutin homme