Announcements
Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
Wednesday Night Mobility with Dr. Jorge
Dr. Jorge is our resident Chiropractor and will be putting on a Mobility Seminar this Wednesday, October 9th at 6:00 PM in the small gym.  He will be incorporating a mobility massage ball to help you take care of your muscles.  The cost of the class which come with the mobility ball is $10.  Sign up on the Events board in the gym.  If possible you should attend.  Aches and pains should not persist.  If we take care of ourselves we should be pain free.  I din’t say sore free but pain free.
Motivation
I am motivated by all of you that come into the gym.  There are many different types of motivation.  This week I have been particularly motivated by those who really struggle every time they come in.  I have a teenager from my youth program who started three weeks ago.  She is about 80# overweight.  On her first day she looked miserable.  I could see her fighting back the tears.  I thought for sure she would not be coming back.  She has not missed a single training session since she started.  On Friday her grandpa showed up at 2:30 when the class ends to pick her up.  She had not yet finished the workout and here was her way out.  She asked him to wait so she could finish the workout.  It was sled pushes and you all know how miserable those get.  I was so impressed by her determination.  
I had discussion with another member last night who first came reluctantly to CrossFit when her Husband brought her in.  She has battled some injuries but continues to come 3-4 times a week because she is determined to reach her goals.  She also mentioned how she liked Monday’s write up that discussed the nature of “CrossFit” injuries.  While she has had to deal with the pains of starting an exercise program she knows it is no where near the pain she would have to deal with by not exercising.  There are several examples of individuals like this in the gym right now.  I am motivated by your commitment to making drastic changes in your life.  May we all celebrate each others dedication to improving ourselves whatever the reason.  May we support and encourage one another.  Go and be awesome!! 
Strength
 Going on the theme for this week keep the Deadlift at a lighter weight.  We are starting our new Strength Program which is focusing on molding a good base of strength which starts with the core.  Focus on moving as efficiently as possible and your strength will then manifest itself by the amount you are able to lift.
Workout Strategy
 “Fran” is the most famous of the CrossFit bench mark girl workouts.  CrossFit has evolved tremendously since it’s early days when doing this workout in less than 5 minutes meant you were a top CrossFit athlete.  Now you need to be doing it in less than 3 minutes to be considered a top tier CrossFit athlete.  With that in mind just completing the workout has always been a tough feat.  Today we are taking the classic workout and seeing how fast you could do each round if you had a two minute break between rounds.  This means less strategy is involved.  Knowing we have the break will allow us to increase the intensity during the round.  You may still have to break up the repetitions into smaller more manageable sets but your break should be less.  Some of you may try not breaking up the sets.  You will need and want to still move as efficiently as possible.  There are still 45 Thruster to be completed.  Smooth will still be fast.  
Workout of the Day
Strength of the Day                                                EMOM for 5 minutes: Deadlift
Level 1:  

 

“Fractured Fran”

21 Thrusters 

21 Ring Rows

-Rest 2 minutes

15 Thrusters 

15 Ring Rows

-Rest 2 minutes

9 Thrusters

9 Ring Rows

 

Level 2: 

 

“Fractured Fran”

21 Thrusters, 95/65#

7 Pull Ups

-Rest 2 minutes

15 Thrusters, 95/65#

5 Pull Ups

-Rest 2 minutes

9 Thrusters, 95/65#

3 Pull Ups

 

Level 3:

 

“Fractured Fran”

21 Thrusters, 75/45#

14 Pull Ups

-Rest 2 minutes

15 Thrusters, 75/45#

10 Pull Ups

-Rest 2 minutes

9 Thrusters, 75/45#

6 Pull Ups

 

Level 4: 

“Fractured Fran”

21 Thrusters, 95/65#

21 Pull Ups

-Rest 2 minutes

15 Thrusters, 95/65#

15 Pull Ups

-Rest 2 minutes

9 Thrusters, 95/65#

9 Pull Ups

 

To Get more Awesome: Run 400 meters