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Monday, November 28, 2011



CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,11.30,4.30,5.30,6.30


Hey guys, I just want point out how helpful I think the homework has been for the few that have been doing it.  I have really seen great improvement in a short time in those athletes.  That being said, I know the PVC portion of the homework is to "silly, easy, light..etc...".....but its important.  A lot of us, including myself, think that we are doing something right, when in fact we are not.  Starting with a light weight, lots of repetitions, and FILMING yourself do these reps is paramount.  So even if you are 'past' the level of doing it with the PVC, whats the harm in filming yourself and bringing to me or another trainer to pass you off to the 45lb bar?  Trust me, its only going to help.  If you go to a CF oly cert, you are going to get more of the same.... reps w very light weight.  And then they recommend more practice w light weight.

The open is right around the corner.....will you be prepared?

540 Post Holiday tradition!

The Filthy 50!
(cue menacing organ music)

hydrate up and lets get some pr's

A few of our runners in the 5kGB.   Sorry Jeff V!  We couldnt find you!

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