Warm up: 400 m run; 2 x 10 spiderman lunges, 10 squat jumps, 5 chins, 5 push ups
Skill Focus: Box Squat
Warm up to working weight. . .
Use 60-70% of your 1 rm back squat for all sets (dynamic effort)
2 reps EMOM for 10 min
Level 3
5 box jumps 30”/24”
5 weighted chin ups 25#/15#
10 mb crossover push ups (tot)
7 RFT
Level 2
5 box jumps 24”/20”
5 strict chin ups
10 plyo push ups
7 RFT
Level 1
5 box jumps
5 controlled negatives (chin up)
10 push ups
5 RFT
Post time for score
Congratulations Kevin & Kate!!
I was wrapping up the week's programming Sunday morning around 10 ish. Kevin and I co program and that's usually when we finalize. So when Kate calls me and says "Kevin proposed. . . " I'm waiting for her to finish the sentence and thinking he "proposed" that we don't do back squats on Monday again. She says it 2 more times and then DUH I finally get it. He proposed marriage!! OMG!! I am sooo excited for them and so very very happy!
How did it all begin? Why at the box of course. . .
First came Kevin in 2009, it was immediate like. After knowing him for several months and watching his rapid growth I wanted to adopt him as he would make a perfect son. A little over a year later came Kate, sweet, young and fresh out of college. Again, immediate like. They both quickly adopted the CF lifestyle, became coaches and the rest is history. But that Christmas season of 2010 after our box party there is an after party at the WOB and they somehow connected. I was home sleeping so I'm not sure how but nonetheless the fairy tale box romance began. . .
The romance quickly became known and grew and blossomed. Fast forward 2 years and 10 months later Kevin finally popped the question. . .
I hate to admit it but my eyes were moist with joy yesterday after hearing the news. 2 of my very favorite people. Yes, fairy tales do exist--congratulations and CF Jag's best wishes for a happy every aftering. . .
Skill Focus: Box Squat
Warm up to working weight. . .
Use 60-70% of your 1 rm back squat for all sets (dynamic effort)
2 reps EMOM for 10 min
Level 3
5 box jumps 30”/24”
5 weighted chin ups 25#/15#
10 mb crossover push ups (tot)
7 RFT
Level 2
5 box jumps 24”/20”
5 strict chin ups
10 plyo push ups
7 RFT
Level 1
5 box jumps
5 controlled negatives (chin up)
10 push ups
5 RFT
Post time for score
Congratulations Kevin & Kate!!
I was wrapping up the week's programming Sunday morning around 10 ish. Kevin and I co program and that's usually when we finalize. So when Kate calls me and says "Kevin proposed. . . " I'm waiting for her to finish the sentence and thinking he "proposed" that we don't do back squats on Monday again. She says it 2 more times and then DUH I finally get it. He proposed marriage!! OMG!! I am sooo excited for them and so very very happy!
How did it all begin? Why at the box of course. . .
First came Kevin in 2009, it was immediate like. After knowing him for several months and watching his rapid growth I wanted to adopt him as he would make a perfect son. A little over a year later came Kate, sweet, young and fresh out of college. Again, immediate like. They both quickly adopted the CF lifestyle, became coaches and the rest is history. But that Christmas season of 2010 after our box party there is an after party at the WOB and they somehow connected. I was home sleeping so I'm not sure how but nonetheless the fairy tale box romance began. . .
The romance quickly became known and grew and blossomed. Fast forward 2 years and 10 months later Kevin finally popped the question. . .
I hate to admit it but my eyes were moist with joy yesterday after hearing the news. 2 of my very favorite people. Yes, fairy tales do exist--congratulations and CF Jag's best wishes for a happy every aftering. . .