“You only live once, but if you do it right, once is enough.”
-Mae West
Above: Can you tell which is his before and which is his after? Amazing transformation for a guy who already looked pretty good before the Paleo Diet took over. I bet his insides are saw just as much change as his outside. Big shout out to Sarah Scott, the chef of the house, for whipping up some awesome meals! Go TEAM SCOTT!
No Saturday Morning Classes - Box closed for K-Star Cert!
BEACH WORKOUT - in soft sand
Six rounds for time of:
Sprint 25 yards out
Sprint 25 yards back
25 Kettlebell Swings (16 kg - Vertical Bell Standard)
Bear Crawl 25 yards out
Walking Lunge 25 yards back
Rest 2-3 minutes
Or preferably, tag your partner and rest while they run through the whole round. If you don't have a KB, then do 25 Burpees!
Important Reminder: The box will be CLOSED TODAY (Saturday, November 3rd) for Kelly Starrett's Mobility Certification. If you registered for the Cert, we'll see you at the box at 9:00am. Please park on the street as there will be limited space in the lot reserved for K-star and my staff. Thanks!
808 BARBELL CLUB STARTS TOMORROW: Sunday, November 4th from Noon - 1:15pm!
Tomorrow we will kick off the first session of the Barbell Club at 808. If you are interested, this is your chance to participate in the session with no obligation. If you like what you did and want to continue for the next 3 months, then sign-up at the end of the session.
The Barbell Club at CrossFit 808 is a great way to develop your Olympic Weightlifting (i.e. the Snatch and the Clean & Jerk) through technique work, strength work, and mobility drills. Or, as Coach Joe says, “Just a fun 75 minutes to throw some weight around.”
The 808 Barbell Club will meet on Sundays from 12:00-1:15pm. Workouts at the Barbell Club will be solely focused on improving your Snatch and Clean & Jerk with programming for three different levels of experience: Competition, Performance, and Beginner. A typical day could include anything from the 3-position Snatch and/or the 3-position Clean & Jerk, other Snatch and/or Clean & Jerk complexes, 20 minutes to find a 1 RM Snatch and Clean & Jerk, etc.
All are welcome at our Barbell Club, from novices to seasoned competitors! You do not need to be breaking national records to take advantage of this special club! You will be coached by some of CrossFit 808's finest weightlifting coaches and will enjoy the camaraderie that comes with lifting in a group setting. If you haven't emailed me with your interest yet, please RSVP for Sunday: elyse@808crossfit.com. If you are not a member at CrossFit 808, but would like to participate in the Barbell Club, please email josh@808crossfit.com.
Yesterday's WOD Board:
Can I say I'm enjoying the view..Sarah you can cook for me & my boy anytime!
ReplyDeleteStill the best man boobs seen since Rich Froning!
ReplyDeleteThanks for the props Coach E! I must say Ryan made cooking easy, he ate whatever I put in front of him. :)
ReplyDelete