WoD 121812

Great job on the total tonight guys. Most of you Pr'd on all three lifts an every one got at least one PR. We even had a new addition to the 1000 pound club with Jon Hamlin and Kevin Price came awful close. Big Numbers being put up all around, but now it is time to gear up for different type of work out. Tomorrow's benchmark is

'FRAN'
21-15-9
Thrusters
Pull Ups

The class will proceed very much like tonight. After a full warm up and mobility work we will get geared up for Fran. Going Rx'd is not the goal here.

Fran is a work out designed to be completed right around 6 minutes. On the outside up to 10 minutes, any longer than that and we are missing the point of the work out. Remember CrossFit is focused on Increasing Work Capacity Across Broad TIME and Modal Domains. Emphasis on time. In order to efficiently do that we need to train in all time domains which sometimes means going lighter than we might like or even lighter than our strength might allow.

Focus on speed and intensity not going RX.

On side note we had a big moment at the end of 6pm class tonight. For some people milestones come steadily,( if not easily ) for others the fight is long and hard with lots of ups and downs. Tonight Nikki reached a long desired goal of completing an unassisted pull up. The results of your hard work should be celebrated not only by you but with your friends at the gym. The next time you are in the gym take a minute to look around and see what others are doing celebrate with them in there accomplishments, CrossFit is about Community just as much as it is about fitness especially here at CFT and we should rejoice in every members accomplishments. So here is a big  congrats to:

Nikki's pull up and Prs on Her Lifts as well
Jon joining the 1000 pound club
Kevin and Sherri both adding 20 pounds to their dead lift
Minas Pr on her shoulder press
Scott and Steve's big numbers on their first total
Hanna over body weight dead lift
Lucy and her Prs on all three lifts
Victoria's solid performance with her first time going heavy and willingness to go heavy on the Dead Lift
and many many more that are escaping me at the moment. Performance improvements is what we measure our success by so celebrate when you reach your goals and others will celebrate with you.