Saturday Schedule Reminder:
There won’t be any classes at the gym.
Instead, meet at the Pinetum in Central Park at 10am for the WOD.
Bring food for yourself and some to share if you’d like, for a Picnic at 11am.
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You all did a fantastic job yesterday.  You kept the standard high!
As we start into the Olympic Lifting cycle, slowly but surely, start to switch your mind frame from the main goal being to go as heavy as possible to doing things as perfectly as possible.  In Olympic Lifting, technique is everything.  Flaws in your technique can hold you back just the same as really tight shoulders or hips… You become limited not by your strength, but by the kink in your armor.  For that reason, we can’t move on until the technique is right.  Doing that would only reinforce poor habits which lead to injury or simply not moving maximal weights.
So if you want to ultimately lift closer to your potential, pour all of your energy into moving properly.  It will get you to where you want to be way faster…  We want to see you lifting heavy and FAST and getting all the benefits the Olympic Lifts provide when done right.
Keep going like you did yesterday and it’s going to be an awesome, successful cycle!!  :D
-Allie  <3
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WOD:
4 Rounds for Time of:
Bear Crawl Down & Back the Gym
10 Ring Dips
30 Seconds Total in a Freestanding Handstand  (modifications below)
20 Alternating Jumping Lunges  (10 Each Leg)

** Jumping Lunge Demo Video: **
http://www.youtube.com/watch?v=Kw4QpPfX-cU

**  If you can’t kick into a handstand safely you have two options today.  Pick the most appropriate one for your skill level:
1.  Walk your feet up the wall until you’re completely straight against the wall.  Do this variation only if you’re able to keep your body completely stiff and able to get to and out of the position safely and with control.
2.  Pike with your feet on a box.  Tuck your head as much as possible, keep the back flat and make sure the feet are in the middle of the box.  Hold there for 30 seconds or 30 seconds total.
**  If you can kick into a handstand against the wall but can’t safely do it without the wall:
Kick up against the wall.  Kick for feet lightly away from the wall over and over so you’re hovering slightly away from it and then coming back to tap again. Try to stay away from the wall freely as long as possible without coming down.

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“The one thing I think the CrossFit community should be reminded of is that CrossFit is not the games. CrossFit is not competition. What fuels, inspires and drives people, is the people who will never go to Regionals or will never go to the Games. They may participate in the Open because they’re passionate, but CrossFit is about changing peoples lives: picking up your grand kids without hurting your back, living more independently, or even feeling stronger when you play the sports you like to play. As the sport is growing, I want to remind the community, its not about the Games. There’s far more people that will never step foot in the Home Depot center than vice versa. I think those are the people we need to be inspired by, more so than the people that are in competitions.”
-Chris Spealler