Saturday, February 14, 2015

Wk 3, Day 21
 
"The magic is in the movement,
the art is in the programming,
the science is in the explanation, and
the fun is in the community."
Greg Glassman
 
Strength: 
20 rep Back Squat

OR
 
Endurance: 
8 min EMOM
Even - Caterpillar Walks
Odd - 10 Donkey Kicks
8 min EMOM
Even - 15 sec Bar Tuck Hang
Odd - 6 Windshield wipers over box

Metcon:
10 min to complete
100 box jumps (24/20)
100 KB Swings (53/35)
(complete in any order)

30 comments:

  1. Good Morning!

    I hope everyone is feeling leaner, healthier and stronger! Keep up the great work!

    Go Team Strong.......we got this!

    Strong Starts Here!!

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  2. Check out The Peoples Pharmacy podcast from this morning if anyone wants more scientific information about the benefits of healthy fats and cholesterol. http://www.peoplespharmacy.com/2015/02/12/show-981-old-fashioned-food/

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  3. Almost a month in. How is everyone feeling? No WOD today due to Daddy Day Care but I will attempt to due something later a hate. Run!!! Stay Dedicated, Determined, and Strong this Valentines Day.

    Team D as in Dedication!

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  4. Kids soccer trumps wod today. Bummed to miss Nancy yesterday and 20 rep back squat. Everyone stay strong this weekend. Go Team Strong!

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  5. Oops, l didn't post yesterday. Sorry Team Determined!! I hope everyone gets to en joy this beautiful day!!!

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  6. Great WOD this morning and it was great seeing a bunch of different and new faces. Now time to hydrate it up and enjoy Valentine's day with loved ones.

    Strong starts here!
    TEAM STRONG

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  7. No WOD today, Saturday school. Three weeks have flown by, almost half way there!!

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  8. Happy ♥ day everyone!
    Team Determined!

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  9. woohoo, did a mile and 6/10 hike today up and down crazy hills at Dogwood Canyon in cedar hill...it was like a walk in the park.
    Yesterdays meals:
    b:eggs and bacon
    L;leftover steak and broccoli,
    d:chicken stir fry
    Team Strong! all day long!....but I aint wearing no thong!

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  10. 3 weeks completed and I am amazed at my willpower and commitment! I have turned down so many of my old favorites and did the right thing shocking MYSELF!

    Team Determined

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  11. Happy Valentine's day
    Edith

    It was nice to be back at the box, busy Saturday

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  12. Glad i got to get in some weight lifting this morning!! and the butt class with Kristi and charmaine was bootyliscious! staying strong! no chocolate for vday. team strong!!
    jenn g

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  13. Happy Valentines!!! Hope everyone has a good one and remember no chocolate!!
    #Team Determine

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    Replies
    1. I meant dedication!!!! Omg!! Crazy day. Sorry team :) lol

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    2. I meant dedication!!!! Omg!! Crazy day. Sorry team :) lol

      Delete
  14. CrossFit North MesquiteFebruary 14, 2015 at 9:12 PM

    Happy Valentine's Day!!
    Strong - 215
    Dedication - 210
    Determined - 199

    Great day today! 29 athletes at 8:30!! That was a ton of fun to Coach!

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  15. Happy Valentine's everyone!! Stay steady on this sugar filled holiday! #TeamDetermined

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  16. Happy Valentine's Day! #teamstrong

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  17. Happy Valentine's Day! Haven't had a single bite of cholcolate today! I don't know about anyone else, but I feel amazing!
    #TeamStrong

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  18. Today was amazing for me today. Had a great valentine's day with my girls and didn't have any chocolate urges. Plus we went to the reebok outlet and made out like bandits.

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  19. Breakfast : Scrambled eggs with bacon and spinach
    Lunch : Steak fajita with guacamole
    Dinner : Chicken fajita
    # TEAM DEDICATION

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  20. #team dedication

    Wod today was awesome :)

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