Farewell

CFWSC_Warriors

During a time-out at last Thursday’s CFWSC Warrior’s game field trip, 4 people were chosen from the audience for a game of “musical chairs”; three of which were CFWSC athletes, PJ R., Elisabeth S. and Cathy N..  No surprise, the three CrossFitters all survived the first round elimination.  A very close second round elimination left PJ and Cathy.  It looked like a tie at the end of the final round, …but Cathy came away victorious, securing 2 tickets to a future Warrior’s game.  🙂  CrossFit Westers made out pretty well overall throughout the night, winning a pizza, a t-shirt and game tickets.  It really was a lot of fun.  We all had a great time at the CFWSC Warriors Game field trip!

Recently, 2011/2012 CrossFit Games Champion, Rich Froning, Snatched 300 pounds for a PR.  …And he did it in his Reebok CrossFit Nano 2.0’s!!

For those of us who love to throw on our ultra swag O-Lifting shoes every chance we get, (myself included), it is important to lift heavy weights in our normal WOD shoes with regularity so as we are both comfortable and competent doing so during WOD”s with really heavy loads.  O-Lifting shoes won’t always be feasible, such as in a heavy OverHead-Squat/Run WOD, so if we’re familiar with lifting really heavy weights in our normal WOD shoes, it won’t be as mentally (or physically) thwarting if we’re faced with it in competition.  As good and helpful as O-Lifting shoes are during our heavy training, you don’t want to become dependent on them, especially for the sport of CrossFit.

Workout:

Front Squat, 5×3 (add 5# over last week’s weight)

Then, For Time;

21-15-9

Pull-Up

Wall-Ball  (20/14)

Deadlift  (185/135)

In a recent post, I mentioned how difficult it is for us as coaches, (and as a community, really), when a client has to move away and leave the box.  Just this week, CrossFit West's, Derek, L. moved down south to the O.C..  For those who met him and trained with him, you know how much he'll be missed.  Derek, we wish you the best, buddy!  Hopefully you'll make your way back sometime; if not for good, then at least for a visit.

Derek L. secures the catch during the Deadlift/Hang-Power-Clean strength work.  In a recent post, I mentioned how difficult it is for us as coaches, (and as a community, really), when a client has to move away and leave the box. Just this week, CrossFit West’s, Derek L. moved down south to the O.C.. For those who met him and trained with him, you know how much he’ll be missed. Derek, we wish you the best, buddy! Hopefully you’ll make your way back sometime; if not for good, then at least for a visit.