Good Medicine
Tuesday 09-23-08
Medicine ball Mile with partner
Finish with basic gymnastics skills practice… which leads nicely into our Intro to Gymnastics and Tumbling class on Tuesday nights!
Heavy Front Squats 3 x 3 today and David turns up the juice. Finishes the last set with a triple at 249 lbs! You are such a light weight David 
“The Chief” gave everyone their marching orders tonight. Olympic Lifts, good ‘O whole body calisthenics, and done at a fast pace.
Audrey recently started at CrossFit Portland and today she really cranked up the intensity another notch. We used a scaled weight to maintain speed and proper form while she dials in the movement. It was uplifting to hear Audrey scream out a “Hoorah!” at the end !
Nick is a new member at CrossFit Portland, getting in shape for the upcoming soccer season, and he has been to class almost everyday! You get a sticker for attendance Nick.
The 7:30 class voted for the full 5 round version. Here they contemplate a recount of that vote.
3,2,1…GO!
Okay, this has nothing to do with the workout but everything to do with me. So pay attention! Jess convinced me to try a new hair cut from my usual 1992 Crystal Lake high school football button picture. We settled on a very tasteful and discreet mohawk of sorts. What do you think? It reminds me of “The Last of the Mohicans” a bit…I will find you!
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XX you look like you’re taking a naked dump on the can. Contemplative as always.
I thought you just missed the top… kind of a baby chicken effect…?