*Taylor is due now in about 8 days, when you see her in class make sure you tell her how awesome she is, how excited we are to meet Aleeyah, and how much she'll be missed.
Great work to everybody on the benchmark challenges Monday. Keep up the great work and keep checking off skills, before you know it you will be accomplishing things you never dreamed possible. Keep pursuing each day at Ute CrossFit with a workmanlike attitude, check off benchmarks, spend extra time improving on your weaknesses, have a positive attitude that is contagious, and train with a purpose. By doing those tings you will progress farther quicker and bring everyone else along with you. This fall is going to be great, we're going to do some big things, by the time the holidays roll around you won't have to feel guilty for every little cheat you have (just keep them within reason). Keep up the great work everybody!
Daren McKintosh will be here Tuesday evening from about 6:40 pm on. He wants to work on anyone who wants some free deep tissue work done or just some quick post wod stretching. If you are interested in muscle therapy or could use some help improving flexibility and staying injury free come by and meet him. See his card above.
For new people this will be more teaching and you will be doing 4x5 of each exercise. Only work up heavy if you are experienced and have been doing all of the movements consistently for the past few months. Be extra careful on DL ***Trainers, cut anyone off whenever you feel the need to***
On the Squats, front squats are preferred for beginners, all squats must be at or below parallel, NO EXCEPTIONS. IF YOU CANNOT GO TO PARALLEL THEN LIGHTEN THE LOAD SO THAT YOU CAN.
Challenge: 10 minute monostructural fun! Do a quick warm-up then spend 10 minutes checking off as many Level 1 and Level 2 benchmarks as you can from the Met-Con section of you skills levels. Try to check off the mile, 400, and 800 all in 1 run. Or the 500m, 1k, and 2k row times. Then work on Double Unders!