MONDAY – 1.6.2014 – CrossFit Vital
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MONDAY – 1.6.2014


MONDAY – 1.6.2014



(Madison clapping for push ups)
SKILL: Turkish Get Up
15 Min

5 Rounds
10 Turkish Get Ups 45/25#
(5 Left Arm, 5 Right Arm)
1 Rope Climb (3 G2F = 1 Rope Climb)
15 Cal Row



CFV athletes, these next few months are going to be really exciting around the box!! This Tuesday we are going to test our CrossFit Totals, if you can’t make it on Tuesday there will be a makeup on Wednesday. I really encourage everyone to get to the box and get your total. There will be more info put out on Tuesday about this and your coaches will explain it all. We won’t have a lot of time, so when you get to the box start working on mobility and getting warmed up on your own, we will need to use every minute of the hour.

We are going to hold a New Year’s Nutrition Challenge this month, it is the same 30 day challenge that we did last spring. This is a no sugar, eat clean, get those holiday pounds off kinda diet. We will meet on Saturday the 11th at 11:00 am to explain the diet, cover the rules, and answer any questions. There will be a $10 buy in to the challenge. This will go towards a prize to the winners and admin costs. Know the participants will be put in “levels” which you will then be competing against those other participants in your level for prizes. So everyone should sign up!!!

In this New Year, I want us all to focus on a few things when we are training in the box. I want everyone to start working on their goats and getting past them and finding new goats. Starting focusing on full range of motion (ROM), so we can build ourselves to be stronger, fitter individuals. Start making those small adjustments in our WODs that will begin to compound on themselves. For some of us it could be adding the 5# plates to the end of the bar, for others it might be doing 1,2, or 3 more reps before we take a break. I don’t know what it is for you but think about it and just do it, don’t wait for someone to tell you it’s time. Lastly, the box is a place where we all meet together for an hour out of our lives where we sweat together,laugh together,fail and succeed together. Know that CrossFit Vital is your box and you make it what it is, this is YOUR health and fitness. In this New Year lets take those tiny steps that lead us all to our goals and build a stronger Tulsa!

Happy WODing

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