Thursday, December 4, 2008

Support Your Local Citizens-Tell a Firefighter About CrossFit

Parental advisory- several f-bombs after the workout



That's a man who earns his right to be a hero as a firefighter! He's someone who truly can do everything humanly possible in a real time situation because he is so fit from CrossFit. In- house we have Tim and Jonesy. I'm sure we would all feel confident in their abilities during an emergency situation. If a loved one is trapped in an inferno do you want someone who just jogs,or works out on machines with long periods of rest between sets? Or do you want a Firefighter who is CrossFit-ready for whatever comes his way?

By the way Jonesy is competing in an event called "The Firefighter Challenge" this May as his goal. Guess what the training protocol of the first and second place guys is. I'll give you a hint-it's also Jonesy's secret weapon every evening at 5pm. Let's do what we can to support everyone as they go for their goals, and hopefully the firefighter challenge will be televised so we can all root for Jonesy.

27 more days to reach our goals by January 1st

Friday

WOD

Choose one or more of the following squats you'd like to get a 1 rep max on

Back Squat
Front Squat
Over Head Squat

Work up to your 1 rep max

Followed by some work on one or more of your goals.

Back Squat


Front Squat


Over Head Squat

3 comments:

Nicole said...

Props to Caleb for finishing off the mile! It was challenging, but you did it!!! Way to stick in there!

Littles said...

Props to Nicole for deadlifting 135!

(she really did Tim)

Liz

Nicole said...

I had some inspiration!

Thanks Liz!