Friday, August 8

Remember that the gym will be closed this Saturday, August 9 because we have a lot of people competing at the Babes and Bros competition at CrossFit Grand Rapids. The competition begins at 9:30 if you would like to come cheer everyone on. I know they would appreciate the support! (Myself included!) We are taking on the benchmark workout Helen today! This will be the first time for many of you to repeat a benchmark workout. Hopefully you have been tracking all of your workouts so you can compare your times to last time. Remember that any improvement is worth celebrating. You may use a heavier kettlebell this time and have a slower overall time, but that is still an improvement. You may get more unbroken pullups or run faster 400s, and even the smallest improvement should not be ignored. When you track your workouts makes notes to yourself on how you felt that day, what you ate or how much you slept. These things can play a major role in how you do on a day-to-day basis. And if you don't set a personal record tomorrow don't be distraught. Just make notes on what went wrong or consider your current training schedule and work to improve next time. I know you will all give it your best and I am excited to watch a lot of personal records get set tomorrow!

Workout for Friday, August 8 Front Squat 6X2 @ 85%

"Helen" 3 Rounds For Time: Run 400m 21 KB Swings (1.5/1) 12 Pull Ups