13.09.05

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The More The Merrier

Today was a special day for me on two fronts.

1) We are now at 47 strong in the GGRX Program. This means that there are 47 people who CHOOSE on a daily basis to live a certain way – to live by a certain code. I am proud of you, inspired by your sacrifices and grateful for your willingness to allow me to coach you. We are only 9 Weeks into our training season, and already we have the strongest team in the history of CrossFit Central. I have literally lost track of the number of PRs and the amount of weight added to squats, snatches, cleans and jerks, but hopefully at the end of this first 12 weeks we can re-cap some of the madness…

A special thanks to Jason Gear from West Plano CrossFit for dropping in to train with us this week and also to Coaches Lisa Thiel and Ben House for adding to the energy today. Shit was on-point.

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2) Today also marks the single biggest GGRX class in the history of the program (15). I have honestly not seen this many CrossFitters of this caliber collected in one place at the same time (outside of Regionals/The Games). #blessed

Week 9 Training: 13.09.05 

De-Load Week

A. 10 minutes: Full ROM Dynamic Movement

B. 20 minutes: AirDyne or Row or Jog or Swim – Easy/Conversation Pace

C. 3x: Lunge Matrix (each leg) AND 3x: Lunge Matrix with Driver (each leg)

Video Explanation:

D. 20 minutes: Epsom Salt Bath Soak

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7 comments on “13.09.05
  1. Jeff McElroy says:

    A) 20 minutes on the spin bike
    B) Done
    C) hot shower

  2. Kelli says:

    A. mobility — done!
    B. swim — done! …. AND SURVIVED!
    C. done
    D. epsom salt bath tonight.

  3. Teo says:

    lunge matrix everyday!!
    2wice today

  4. Feliz says:

    A-C done
    Bath tonight
    great swim today, we had 12 plus a life guard, couldn’t convince him to get in

  5. Jason says:

    Swam today. I am not a good swimmer.

  6. mlubke says:

    Swim done, other stuff tonight. Huge swim group today, good times

  7. Judy McElroy says:

    A.B. Ran 5K, swam 500m
    C. Done

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

#teamon #optimumnutrition #sponsored #athlete #atx #crossfit #weightlifting #fitness #fitlife #fitmom #goals #fitnessjourney #inspire #motivation #train #restday #thursday #progress #positivevibes #bettertogether #fitfam #family #friends #squad #masters #strength
Coach Winchester

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