Practitioners Guide June/July 2011...
Download Pracitce_CrossFit_Guide_june:july_2011
"A Regional Perspective"
This year as I surveyed my surroundings at the Central East Regionals, I had to smile. I’m sure anyone who has ever been to such an event as a part of Practice CrossFit can attest to this. Practice folks have a tendency to infiltrate the scene. No matter what the job description or duty, no matter where you happen to be looking there is someone in the vicinity that we, as Practitioners, are blessed enough to see on a day-to-day basis. What a fantastic opportunity, then, to hear about this exciting event as seen through someone else’s eyes.
Shelly
"Raging Rhabdo"
“So, as Crossfitters, how do we avoid rhabdo? Extreme exercise, basically, is what Crossfit is all about right? You got it, but think back to your first Crossfit workout. Typically, it would be scaled and taken at an appropriate pace. If you’ve never done cocaine before, I wouldn’t suggest you split a tableful with Al Pacino.”
Download Pracitce_CrossFit_Guide_june:july_2011
Dynamic:
Overhead Squat
10x2@70% 1RM
For Score:
Max-DB Ground to Overhead 35/55
6-Wall Ball
9-Box Jumps
AMRAP 15 Minutes
Post time to comments
Post rounds, and DBGO reps to comments.
Awwww! One of my favorite peeps is POM! Luv ya Shel! Keep it up!
Posted by: runmelrun | June 30, 2011 at 07:45 PM
yay yay yay yay yay Shellernator
Posted by: holly | June 30, 2011 at 07:52 PM
Awesome Shelly! You go girl!
Posted by: Alicia | June 30, 2011 at 08:10 PM
So excited for you Shelly! You are so very deserving :) PWW
Posted by: Katie K | June 30, 2011 at 08:11 PM
Way to go, Shelly!
Posted by: LS | June 30, 2011 at 08:12 PM
Yay Shelly! Way to go!
Posted by: vicki | June 30, 2011 at 09:17 PM
Shelly, aka double deez, Proud of ya girl. Your hard work is payin off keep going!!! First the designated driver of the month and now POM. Damn, whats next? Heisman Trophy????
Posted by: Joey Franchize | June 30, 2011 at 09:19 PM
6 rounds/66 (m)++
did 75# push press instead of db
14#wb
24"box
thanks 5am for my b-day party :)
Posted by: runmelrun | July 01, 2011 at 08:36 AM
congrats shelly!!! well deserved!!!
mitchell..its your bday??
Posted by: kara MIKOLAJEWSKI | July 01, 2011 at 10:15 AM
That was a hell of a beat down, wow! Enjoyed working out with our visitors from CF Integrity this am :)
7 rds, 52 reps
Great guide this month, congrats Shelly!
Posted by: Min | July 01, 2011 at 10:35 AM
Franchize...maybe, just maybe!!
Thank you everyone!!! I told Mitchell, I am nearly speechless, and that doesn't happen very often. I truly feel like this is a team honor. There are so many people who play a part in the great place I am right now and are kicking ass themselves. PCF is swarming with stellar athletes - great performances and even better hearts!
jb, what you wrote will continue to motivate and inspire me for a LONG time to come. Thanks for always letting me "take advantage" of you. :)
Being PoM honestly makes me more proud than any degree or certification I have hanging on the wall. Those are important, but using my brain is what (usually) comes with more ease. Having mental and physical fortitude is something I am having a new found love affair with...and I am loving every step along the way!
6 rds (m)
56 DB to OH reps
Posted by: Shelly | July 01, 2011 at 10:45 AM
Congrats Shelly!!! :)
6 rds./ 48 reps ++ (14lbs. wall-ball, 24" box)
Posted by: HN | July 01, 2011 at 10:54 AM
Heather you copied me! lol
6rds/48 ++
Shelly, so well deserved! Congrats! Love being a witness to your continued success :)
Kara M, we celebrated her bday early cause she's leaving us for 2 weeks! :'( Soooo I need a new partner to work on mups?! lol just kidding Mitchell, have a great time on vaca!!
Posted by: Mo | July 01, 2011 at 11:11 AM
5rds/50 reps ++
Posted by: holly | July 01, 2011 at 11:18 AM
Congrats Shelly!!!!!!! Way to go!!!
Posted by: Sammy | July 01, 2011 at 12:10 PM
If anyone sees Mo working on Mups without me, knock her off the rings please!
Posted by: runmelrun | July 01, 2011 at 12:44 PM
90# OHS-dynamic
7rds/33reps +
Monica-I will glady work on Mups with you..anytime!!!!
Mitchell-Have a great time on your vacation..and HAPPY BIRTHDAY (early)!!!
Posted by: kara MIKOLAJEWSKI | July 01, 2011 at 03:01 PM
6 rounds/46 Reps
Posted by: ASH | July 01, 2011 at 03:33 PM
6 rds(m)+...25# DBs, 24" Box
40 Total DBs
Thanks Kara & Kara for pushing me and for staying after talking & making me feel better about ME!! ;)
Happy Bday Mitchell & Happy Vaca!!!
Way to go Shelly w being the POM & for ur awesome improvements!!!
Posted by: Lori | July 01, 2011 at 04:05 PM
OHS- work in progress
6rds/60reps M
Posted by: vicki | July 01, 2011 at 06:29 PM
Mo, Dan, KC, Matt, Ty and Dana
828 w/ some (m)
Posted by: Dana | July 01, 2011 at 11:22 PM
6rds/36reps
Posted by: Rachael | July 02, 2011 at 09:21 AM