11/30/12

1. Back Squat: 4×2 @ 80%

2a. 3 TnG Power Cleans rest :30

2b. ME Ring Dips rest :60

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“If one can stick to the training throughout the many long years, then will power is no longer a problem. It’s raining? That doesn’t matter. I am tired? That’s besides the point. It’s simply that I just have to.” – Emil Zatopek

Crossfit Christmas Gifts 2012 – ARTICLE



11/29/12

REST DAY / MAKE UP / SKILL WORK

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This pain that you hold is yours. There is not a single pain quite like it. Nobody else on God’s green earth can feel this pain, or have the indescribable feeling of pride you will have when you overcome it. This pain is not your curse; This pain is your privilege.”

It’s Not About The Numbers – ARTICLE

HOLIDAY PARTY 12/12

Mark your calendars for CFR’s 4th annual Holiday gathering!

WHEN: Saturday, December 12th at 8:00PM

WHERE: Bailey’s Sports Grill in Troy

WHAT: We wanted to create an opportunity to get together and celebrate the successes we have seen and the good times we have shared over the past year+.  Please invite your friends and family to come along.  We have reserved the back room with tables, big screens, ping pong and pool!

We hope everyone can make it.  Please let us know if you have any questions.

11/26/12

1. Press: 4×2 @ 80%

2. For time (10min time cap)

12 HSPU

6 Pull ups

9 HSPU

12 Pull ups

6 HSPU

18 Pull ups

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“If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.” – Henry Ward Beecher

The Benefits of BCAAs – ARTICLE

The Athlete of the Month calendar is finished! Please sign up if you’re interested in purchasing one or two or ten.  All profits will go towards a local charity.

11/25/12

REST DAY / MAKE UP / SKILL WORK

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We would like to take a minute to congratulate April on her 12+min PR on the Turkey Trot this past Thursday.  She committed to following nothing but the CFR programming and a clean diet.  Committing to a goal was just the beginning, consistency and hard work was the process to get her to accomplish that goal. Great Job!

(Picture below: MT, Apey, Sammie, Kathryn)


11/23/12

1. 10min tech work muscle ups, double unders, pull ups, ring dips

2. 3rds

5 push jerk @ 75% of press

10 deadlifts

400m run

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There’s a difference between interest and commitment, when you’re interested in doing something, you do it only when its convenient. When your’re commited to something, you accept no excuses, only results.” – Kenneth Blanchard