Monday September 16 (Week 5)

Hamza's best friend

WOD: There's no crying in cross fit

Attendance: Benton, G, Stanich, Tagaen, Bell, Powers... That's it...

5 Sets
8 Heavy Back Squats 245, 255, 255, 255, 255
12 Burpees
20 KB Swings
Rest 4 Mintues

We had the weight roon all to ourselves today... It was awesome. I think Taegan threw up a little bit and only did 2 sets. However, she did do 135 in the squats for all 8 on the first set. Most of the guys did 185 in the squats which is really good. Probably could have been a bit deeper. If you are ever bored we should all work on squat technique a little bit (I need to start coaching a little more again I think). I really liked that people looked at the blog before they got into the gym this morning. I didn't have to explain anything and we got going real fast. I tried a different approach with Bell today. Instead of giving him encouraging words while he was doing his burpees and kb swings I decided to shout things like, "You're tired. Just quit" and "You can't do it!" It was fun for me... Probably didn't help him so much though. Highlight: Group stretch at the end... See you guys tomorrow. 

pm:
30 Burpee-Muscle Ups for Time /
30 Burpee-Pullups