Announcements
Motivation
The following was posted by one of our newer members Kelly on Facebook.  It has been great having Kelly in the gym.  I have known Kelly since our Freshman year of High School French class.  Sorry Jackie, even after four years of French I don’t know anything.
This post is especially for my fitness friends list. Sorry it’s long, that’s why I made a special list for you.

I have officially reached the one-month mark of rejoining CrossFit. The good things are that my asthma is much better during workouts. My first two days I had to use my inhaler just after the warm-up. Two weeks into it I had to use it once or twice during the WOD, but the last two weeks I have not had to use it at all.

Another good thing is that I have kept up my goal of three workouts a week. So now I have 12 under my belt. Two of those were 3 mile run/walks when I was unable to make it to class on time, but I still made my goal of 3/week.

I think this is a very special CrossFit gym. The people are the nicest I have ever come across. No offense Newport  On Tuesday we had a 30 minute AMRAP and every time I was visibly struggling somebody encouraged me. When it was over, a nice man asked me how many rounds I did. I told him eight. He said, “When you add that up it’s 200 lifts and a 1 mile run, now who else do you know who can do that?”

The only lame thing is that I have put on a few pounds. My eating has not gotten worse. It’s certainly not perfect, but it’s not like I’m out pounding nachos, either. It is about the same and in fact, I precooked all of my meals last week to make sure I had healthy things to eat. So I don’t know what is going on there. I would blame it on muscle, but I have a good 20+ pounds to lose and I don’t know that one month of CrossFit is enough to put on so much muscle I would gain weight. So I guess we will see how that plays out. My clothes fit the same.

To end on a high note, that whole weight-loss aspect of it is just an expected positive side effect. I have felt so unhealthy since I started working at Disney just because of all the sitting and commuting I do. I have even had to go see Dr. T (who some of you know) a few times in the last 2 years. Just because of sitting! I already feel a lot better in regard to that. So kind of success!

Workout Strategy
Yes, Burpees again.  This workout is done at about 75% of full speed.  This may sound funny but the Burpees are the break.  Move smoothly but keep your breathing and heart rate under control.  The Kettlebell is supposed to be heavy so challenge yourself.  Stay relaxed and smooth on the jump ropes.  We want 6 rounds on this workout.
 
Workout of the Day
Strength of the Day                                                Deadlift: 5 reps EMOM for 5 minutes
Level 1: 

8 Minute As Many Rounds as Possible

6 Burpees

12 KettleBell Swings, 

24 Jump Rope

Level 2:  

8 Minute As Many Rounds as Possible

6 Burpees

12 KettleBell Swings, 44/26#

24 Jump Rope

Level 3 

8 Minute As Many Rounds as Possible

6 Burpees

12 KettleBell Swings, 53/35#

24 Double Unders

Level 4:
8 Minute As Many Rounds as Possible

6 Burpees

12 KettleBell Swings, 70/53#

24 Double Unders 

To Get More Awesome – 3 x 20 ab mat sit ups.  One minute break between sets