REST DAY / MAKE UP / SKILL WORK

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"Change your thoughts and you change your world." - Norman Vincent Peale

Why Do I Get Butterflies In My Stomach? - The Greatist

Kruzer, Danny, Coach J and Kevin at the Clawson Firefighters Golf Outing.  These guys tied for first place, nice work fellas!!

The gym is closed today due to the competition we will be competing in at CrossFit Macomb.  Please come out and show your support for the 2 teams we have competing!  The event kicks off at 9am and should go until 2:30pm.

"Things do not happen.  Things are made to happen." - John F. Kennedy

Raw Milk Reality - Benefits of Raw Milk - Chris Kresser

1.  7 Rounds for total time:

15 H.R. Push Ups
7 Deadlifts @ 50%
rest 2mins b/w rds

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We have decided to close the gym on Saturday for the competition we will be competing in at CrossFit Macomb.  We apologize for any inconvenience and we hope you will all come show your support for our 2 teams that will be battling it out.  The competition begins at 9am and should run til 2:30pm.

Also, Murph Day is fast approaching.  If you have not signed up, do so ASAP.  We will close the sign ups after Monday, May 21st.  If you are someone who plans on wearing a vest for this workout please choose your time slot appropriately.  We only have 2 vests at the gym, so if there are more than 2 people in a heat that want to wear one you'll either need to not wear one, bring your own, or do a different heat.  Spread the word, this day is going to be AWESOME!

"Happiness makes up in height for what it lacks in length." - Robert Frost

How Bad Is Peanut Butter, Really? - Mark's Daily Apple

Awww...isn't that cute :)

REST DAY / MAKE UP / SKILL WORK

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Don't forget about our upcoming events:

This Saturday (9am-3pm)  CrossFit Macomb 10 Skills Challenge - We will be sending 2 teams to represent CFR and we want as much support as possible!  The teams are:  Sam, Busty, Kruzer and Kassab / Sarah, Nikki, Paulie and J.

June 2 (9am-4pm):  Murph Day 2012 - Sign up today at the gym for a heat time.  This will be an awesome day filled with hard work, good eats and most importantly honoring our nation's heroes!

"Adversity causes some men to break; others to break records." - William Arthur Ward

Eat Protein and Get Omega 3's for Superior Brain:  Lose Weight Too - Charles Poliquin

1.  Hang Power Clean + Hang Squat Clean + Jerk:  15mins, build to tough single

2.  Snatch Balance:  10mins, tech work

3.  3 Rounds:

25m Sled Run
25m Sled Pull

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"All life is an experiment.  The more experiments you make the better." - Ralph Waldo Emerson

Why The Campaign To Stop America's Obesity Crisis Keeps Failing - Gary Taubes

1.  For Time:

100 Double Unders
30 Burpees
15 Sit Ups
75 Double Unders
30 Burpees
15 Sit Ups
50 Double Unders
30 Burpees
15 Sit Ups

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"The shoe that fits one pinches another; there is no recipe for living that fits all cases." - Carl Jung

Risks, Decisions and Courage - Catalyst Athletics

1.  9-6-3

Muscle Ups
Front Squats 185/135

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"Don't judge each day by the harvest you reap but by the seeds that you plant." - Robert Louis Stevenson

My Intermittent Fasting Experience - Part 1 - Hey, Joob!

REST DAY / MAKE UP / SKILL WORK

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Don't forget about our upcoming events:

May 19 (9am-5pm):  CrossFit Macomb 10 Skills Challenge - We will be sending 2 teams to represent CFR and we want as much support as possible!  The teams are:  Sam, Busty, Kruzer and P.C. / Sarah, Nikki, Paulie and J.

June 2 (9am-4pm):  Murph Day 2012 - Sign up today at the gym for a heat time.  This will be an awesome day filled with hard work, good eats and most importantly honoring our nation's heroes!

Watch the Reebok CrossFit Games Central East Regional this weekend on ESPN 3!

"Action is the foundational key to success." - Pablo Picasso

Raw Milk Reality:  Is Raw Milk Dangerous? - Chris Kresser

In teams of 2-3:

500m Row (each)

5 Rounds:

6 Push Press 95/65
8 Burpees
10 Box Jumps
50 Double Unders

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Don't forget about our upcoming events:

May 19 (9am-5pm):  CrossFit Macomb 10 Skills Challenge - We will be sending 2 teams to represent CFR and we want as much support as possible!  The teams are:  Sam, Busty, Kruzer and P.C. / Sarah, Nikki, Paulie and J.

June 2 (9am-4pm):  Murph Day 2012 - Sign up today at the gym for a heat time.  This will be an awesome day filled with hard work, good eats and most importantly honoring our nation's heroes!

Watch the Reebok CrossFit Games Central East Regional this weekend on ESPN 3!

"Any change, even for the better, is always accompanied by drawbacks and discomforts." - Arnold Bennett

Are Humans Hard-Wired To Be Optimistic? - Mark's Daily Apple