20 minute AMRAP:

20 deadlifts (225/165)

20 toes to bar

20 good mornings (45/35)

*Reminder:  There is the Clean and Jerk class on Saturday at 10am.  Free for members. $15 for guests.  Let TJ know if you are planning on attending.

Announcement:  We are having a seminar on Saturday at 10am on the Clean and Jerk.  A friend of mine, Jason Nicholaou, has offered to teach the class for our gym.  It will last about 2 hours and will replace the open gym time.  Jason has been CrossFitting for ~6 years and has been competing in olympic lifting comps for 12 years.  Come learn about one of our more complicated movements!  All levels welcome.  Let TJ know if you plan on attending!  Free for members, $15 for guests.  You’ll look like this guy on the bar when you finish

Push Press

-5 reps at 75% of 1RM

-3 reps at 85% of 1RM

-1 rep at 95% of 1RM

Then…

4 Rounds:

Run 400m

Max reps of muscle-ups (or ring dips and pull-ups if you don’t have a muscle-up)

Record # of reps for each round

From Coach Cheez…

What inspires me has been an ever evolving thought rumbling around this dome of mine ever since I started CrossFit.  What is it about this pursuit of fitness that drives me every day?  Is it something external…watching the Games and seeing seemingly super human feats of fitness, strength, and mind over body?  Is it from the countless articles and websites around CrossFit that I read daily?  Is it something internal…the personal goal setting and achieving those goals, PRs, and complex movements?  Is it the memory of what life was like before CrossFit and the fears that way of life brought me for my lifelong health?  Is it the progress and lifelong health that CrossFit has already brought me?

As I sit here today and reflect with a fresh perspective on all that fitness and CrossFit has brought into my life I am completely, totally, and many other “ly” ending words worth of humbled and thankful!  However, what I find myself going back to when thinking about this is not how much all I’ve listed above fulfill and inspire me, but how much THE PEOPLE AROUND ME DO.  Our CrossFit family is one not easy duplicated, especially at our CrossFit Jai box here in Denver, and the culture CrossFit has bred continues to astonish and inspire me every day.  So with that in mind I can now clearly speak to what it is that inspires me daily…

MY INSPIRATION COMES FROM watching new members dive head first into something very foreign and downright scary at times and NEVER making up an excuse as to why they are struggling and failing time and again to hit those first milestones!

MY INSPIRATION COMES FROM seeing people work continuously to achieve seemingly unattainable goals just weeks earlier and witnessing the joy and sense of relief when that first kipping pullup, set of double unders, muscle up, etc. is finally under their belt!

MY INSPIRATION COMES FROM those same people discussing minutes later the next goal or PR they have in mind!

MY INSPIRATION COMES FROM not only from those around me killing PRs but also from those that are the last to finish their WOD just under the time cutoff drenched in sweat and/or tears, body trembling, and pulling through the workout with nothing but pure heart and determination!

MY INSPIRATION COMES FROM seeing seemingly machine-like athletes struggle with lifting movements and break down their ego to ask for help from an athlete half their size.

MY INSPIRATION COMES FROM hearing fellow members cheer on people they met less than an hour ago to push them through a WOD.

MY INSPIRATION COMES FROM coaches that put other’s fitness before their own, often to their own detriment and setting down of their personal goals.

MY INSPIRATION COMES FROM hoping I can inspire.

What inspires you?…

12 min AMRAP:

3 Power Cleans (185/115)

6 Pistols

9 Hand Release Push Ups

Just a reminder about the Elements Class tonight.  It starts at 7:30 and is the first of 6 classes.  Feel free to come if you are interested in starting CrossFit.  The class costs $85.  Bring clothes to work out in and something to take notes with.  See you all tonight!

5 rounds:

Run 400

10 Burpee box jumps

10 SDHP (95)

10 thrusters (95)

Rest 1 minute

10 rounds for time:

10 slam balls

15 weighted butt blasters (15#/5#) (count each leg)

20 double unders

Rest 90 seconds

Overhead Squats

2/2/2/2/2

Cashout: Open WOD #1: 7min amrap of burpees

Alrighty folks, we are printing our first shirt!  Big occasion!

Here are the deets:

Tshirt – made by American Apparel.  Color is Athletic Grey.  $20

Girl’s Tank Top – made by American Apparel.  Color is Heather Grey.  Racer Back.  $20

You can check the tshirt or the tank (rib racer back) to figure out your size.

Let me know asap what you want (tank or tee), size, quantity, etc.  Remember, it’s a great gift for Daylight savings time (which is coming up you know!).  You can email me, use the contact form on the site, call me, and just sign up when you come to the gym!  Let’s sport those Jai shirts.