Happy Birthday, Laura!
[Hey Riser’s!
Many thanks to all the CF Rise athletes and spectators for all of your support this weekend at “Fitober Fest!” I’m so incredibly proud of the amazing performances put forth by all of our athletes and the overwhelming support of friends and family over the course of the weekend. There were so many wonderful moments, so I’m going to attempt to recap some highlights and shout outs. If I forget something, please post to comments! Okay here goes… Victoria and Cassidy, thank you so much for the poster (see picture above). What a special piece of artwork you both created. It will be displayed at the gym for everyone’s viewing pleasure. Mitch and I were in the middle of the Thruster/Box hop WOD, when I looked over and saw the CrossFit Rise logo floating in the crowd with Victoria and Cassidy smiling under it. Thank you Keith B. for spending your entire weekend cheering for our athletes. We would be sitting in the heated room waiting for our next WOD and Keith would run in and yell “Paul is almost up!” We’d all run out in the cold to cheer on Paul like the CrossFit Invictus “sea of green.” Also, thank you Keith for taking all of the pictures over the weekend. The pictures have been uploaded to FB. Yoi, I’d love to see your pictures if you don’t mind sharing. Your special camera and picture taking ability always make for fun viewing! Crystal and Paul, you both are so brave to compete individually. The progress you both have made in such a short period of time is inspiring. Terrific work you two! Karah, way to not only dominate the ground to overhead in WOD #4, but also do it with some of the best form possible. Karah’s amazing performance in WOD 3 & 4 brought Crystal to tears of joy. Such a special moment to witness the tremendous sense of support you all have for each other. Tristan thanks for your helpful tips on the Wall Walks (Climbs). Also, way to show off your amazing wall walking ability! Brodie, awesome job filling in on “weCrushlife” on such short notice. Your athleticism and focus were fun to watch. Justin and Lindsay, you both earned the super capes on the CF Rise poster. You’re both super people. Thank you for your dedication to CrossFit Rise and it’s members. We’re all made better by you. Mitchdog, congrats on a great overall weekend. The effort you’ve put forth to improve your overhead mobility really paid off. You made those 115# OHS look easy in WOD 5. James, great performances overall… even during WOD 5. You refused to quit on yourself or your team and you brought it home in the final WOD. It was a pleasure competing along side of you. Alvin, Donna, Emily and Jim G aka “Team Underdogs,” you all proved to be anything but underdogs. The four of you made for a very fun and supportive team. Jim G., I loved watching you shadow box off to the side before each of your wods. You’re so intense. Cheryl G., you deserve something special for all of the time spent cheering on your husband this weekend. Sommer and Leah, thanks for always lighting up my day with your positive attitude and spectacular sense of humor. Carlo, Mimi, Henry, Lilly, Michael & Cheryl S., Kevin, Steve P., Mike C., Donna V. & Jaime V., Patrick, Brian and Maddie (who am I forgetting???) thank you for coming out to support your fellow members. The surge of energy felt to see your smiling faces in the crowd helped us push through each WOD. CrossFit Rise competed against some very competitive teams/athletes and we held our own. Results can be found here: Fitober Fest. Regardless of result, I would have to say the CrossFit Rise athletes had some of the best form out there. Be proud that you have chosen to be virtuous with your movements. Your spine will thank you for years to come!
Weekly Announcements:
Brodie Medlock, DC of Go! Chiropractic will be providing onsite evaluations this Friday from 5p-7:30p in the members lounge. Sign up for your time slot at the gym or email info@crossfitrise.com.
Fundraising WOD this Saturday October 13th, for Justin’s 99 Red Balloons and the Lymphoma & Leukemia Society. Also, to show his support Keith Belknap will be doing something he hates more than waking up early — he will perform 1 Burpee for every single $1.00 that is given to Justin’s 99 Red Balloons. How badly would you like to see Keith do over 100 Burpees? How about 500? Please join us to show your support!
Strength:
16 Minutes to complete:
4 X Max Reps KB or DB Snatch 1.5/1pd (alternate R/L arm every other round)
4 X Max Reps Ring Dips
*alternating from KB Snatch to Ring Dips
**KB/DB Snatch are from the hang
Conditioning:
Individual WOD 3 & 4 from “Fitober Fest”
5 Minute AMRAP:
7 Deadlifts 275/185lb
30 Double Unders
*Scaled 185/135lb and 75 Singles
Rest 1 Minute
During this minute you will load the bar to whatever weight you choose for the ground to overhead. Power output (weight x reps) will be calculated for total score.
2 Minute AMRAP:
Ground to Overhead
