You may have noticed the Goals Board on the far end of the white boards. This is an open board where you can write down one fitness goal or many fitness goals. There's no format or structure, just go put down what you want to accomplish and when you want to accomplish it by, and put your name by it. Yogi Berra (the baseball player, not the bear who steals pic-a-nic baskets, once said "If you don't know where you are going, you'll end up somplace else."
On a separate note: Over the short lifespan of CrossFit307 I have had several of our lady athletes express a concern to me that they do not want to "get bulky". Women, more so than men, it seems, are pounded falsely from all sides that "skinny" is what every woman should be trying to obtain. So, some of you have probably been surprised and even frustrated, months after starting CrossFit that you've actually gained weight. What?! It's true, muscle still weighs more than fat. My suggestion is to throw out your scale. It will not give you an accurate picture of how CrossFit is benefiting your health and fitness. I've attached a video from CrossFit HQ because this fear is so common. Please, if you have this concern or have questions about what you've experienced through CrossFit talk to one of your coaches. We love you all and feel grateful for every day you spend at the 307. Share this video with someone you feel could benefit from it.
Take today's opportunity to get stronger and more beautiful through hard work:
SKILL/STRENGTH: Knee Jumps and Hang Cleans. Focus on strong hip pop for 6 sets of 2 knee jumps as a precursor to the Hang Cleans. Once you're done with the knee jumps do 6 more sets of 2 hang cleans at a heavier weight than you normally do. Use the hook grip for extra grip strength and leverage.
WOD: 15 Minute AMRAP
7 Thrusters (95/65)
7 Burpees
REC: Slow row to keep blood moving to the legs and Roll out on a foam roller