Thursday 2010 02 04

Skill:

• Dead Lift High Pull – 30 reps
• Do at your own pace, start slow working on Full Range of Motion (FROM), then start increasing speed to fulll out DLHP.

WOD:

• Toes to Bar (T2B)
• DLHP
• Burpees

     21 – 15 – 9      For time

This WOD even kicked my Butt…

 http://www.youtube.com/watch?v=H38KamKYHOw

Carlos…this WOD for you, Buddy!!!….lol..

After you are done with this WOD go and thank Carlos from CrossFit Houston, for passing on the pain and punishment. I borrowed this WOD from him. We don’t have the Pull Up bars yet, so we will modify it. But be sure we will do it again, Rx’d, but if you doubt the pain, well don’t, it is still gonna hurt….BADDDDD….Just do your best and great Mr. Pukie with open arms. Just like we had one of our athletes yesterday, I won’t say Abraham’s wife’s name, but she said she met Mr. Pukie at home….good job, get used to it Katryn….(oops sorry,I was thinking out loud)

On another note, this weekend as most of you know, we will be doing the Edinburg All American 10 k. Several CrossFitters from RCF will be attending, to include my wife, will be  running it or we will just to support our runners and pass out info on RCF. Our goal is to run as a group, with a Guidon or Flag representing RCF. If anyone is interested in joining our team, please let us know. I won’t be here this weekend. I will be in Corpus attending the Endurance and Running cert, so I can come back and add to the punishment…I mean to the program….lol…

Again, everyone is doing awesome, continue the hard work and keep your head up. Help each other and “Never leave a fallen Comrade….” I am proud of every single one of you.

Also, tomorrow I will be sending out an email and will post on website, our Plans for the Gran Opening, asking for volunteers for that day, and donations to help a program I am currently involved in helping 16 families and their kids involved with Violence, drugs, and other issues. We are doing an over night retreat for the parents; given them tools, information, and presenters to help them deal and over come their adversity. I will be one of the main presenters and organizers of such program. I have already donate the funds from the T-shirts we sold, so thank you guys for your support. We will have more T-shirts coming in this week, if you did not get one yet. So, more information on all this will follow tomorrow as email or as blog, or both.

Michelle, I heard you did an awesome job. I can see here you did push yourself. Keep up the good work and you will get to places you didn’t think you could. Wait to go Ranger!!

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