January 2013 Athlete of the Month:
For those of you who don’t come in the mornings, let me tell you a little bit about Shay. She came in to try Crossfit with Bob and Tracy on a Saturday when we were holding a fundraiser WOD here. It was an INSANE WOD. I can’t imagine wanting to come back after. But sure enough, that Monday she walked in for Foundations. Ever since then (about 7 months ago) she has been coming every single morning with no excuses. Her weights have gone up drastically, her times have gone down like crazy and she has chosen to completely change her life and take on the paleo challenge as well.
Not only is Shay a huge inspiration to all of us, she was such an inspiring athlete that she got her daughter Danielle to join as well. Those of you that don’t know Danielle, look at the board, she will always be one of the strongest and fastest chicks up there. I see that she gets it from her mama.
Thank you for being a part of our GSL family, Shay. I can’t imagine it without your smile and silly attitude each morning at 7AM. Keep up the hard work. You have come so far. Imagine where you will be a year from now.
Friday February 1st
HERO WOD FRIDAY
20 Min AMRAP
5 HSPU (parallette)
10 Toes Through Rings
15 Med Ball Cleans
Thursday January 31st there will no Olympic lifting class. Enjoy your rest day. Come WOD at 7 if you would like.
Thursday January 31st
400 m run or 500 m row
30 overhead squats 75/55
Our Calendar is updated. No big changes, other than the addition of the Competitors Classes held each evening at 8pm with Coach Z. Less than 40 days til the Reebok CrossFit Open. Lets get prepared and represent CFGSL.
One more thing! How about some more OMB Paleo bars? So goooood!
We will be selling these consistently from now on for $4 each box. Discounted if you purchase in entire box.
CrossFit-JournalPOST Prodigal Son Returns – Four years after CrossFit helped him lose 210 lb., Johnny Di Gregorio abandoned the training methodology to become a competitive weightlifter. After several injuries, he’s back to CrossFit, saying it’s the healthiest choice for him. Andra Maria Cecil reports. At 23, Johnny Di Gregorio was 425 lb. Three years later, he lost nearly half of that weight by following CrossFit.com programming. But that’s not the most interesting part… http://ow.ly/2uyGCJ
Wednesday January 30th
Push Press 2 reps every minute on the minute for 10 minutes at 80%
Open WOD 11.2
15 Minute AMRAP
9 DL 155/105
15 box jump 24/20
FYI… This Saturday Coach Tommy himself will be doing a mobility class at 8 am. Come enjoy the pain. Regular wods to follow.
5×5 Overhead squat
Open WOD 11.1
10 min AMRAP
15 power snatch 75/55
Anyone want to join us at the wodsomniac in South Jordan tonight? We are going to be there at 8ish to cheer on our friends from CrossFit Hyperion. Wear your hoodies and represent!