ACF 4/12/13

Man that guy is ripped and how did he get the bar to float?! Most pictured person on this blog, I promise to stop as soon as we become friends on Facebook!


Don’t forget shirtless Saturday aka spring birthday bash! Chris and Dan’s Birthday are actually tomorrow. I am positive we will have a great workout designed by Dan and an even better time socializing.  Don’t forget to bring a side dish to share.


Workout of the Day


For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups


10 Things I Learned at the Open


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8 Responses to “ACF 4/12/13”

  1. Dan 2013-04-12 at 07:55 #

    Enough of the pint-sized, string cheese boy. How about postin’ a real man (or atleast get my good side) 🙂

  2. kyle 2013-04-12 at 08:40 #

    Dan is that a new modality ( get down on it )what did i miss yesterday??????

    • Molly 2013-04-12 at 10:02 #

      sounds like a good coaching cue – almost as good as Jerry’s “drop it like it’s hot”!

  3. Tracy 2013-04-12 at 18:37 #

    I like get down on it, could have used that cue today 8)
    Hey just wanted to share something with everyone about meditation. Many people think that in order to meditate you have to clear your mind and that is not true, it’s about finding the space in between your thoughts. It is a place beyond breath and beyond thought. In physics they call it the field of pure potential and it’s amazingly healing. I-tunes has a great meditation called white noise meditation, it is music that puts your brain waves in the theta state, I call it training wheels but it works. I actually use it often esp when I am going through a lot and it’s difficult for me to meditate on my own. Hope this helps anyone who is interested!
    Looking forward to tomorrow!

  4. Jess 2013-04-12 at 19:54 #

    Its cuz I wasn’t there with you Trace . . . you know I’ll always help ya get down on it. 😉
    thanks for the meditation tip

  5. Mary 2013-04-12 at 20:46 #

    My husband stopped by tonight to pick up my son who rode down the hill with me – his first glimpse inside a box. He said everyone was standing around drinking beer and socializing and no one was exercising. He now thinks Crossfit is code forhappy hour. I can’t come up with a reason why hes wrong.

  6. FireSteve 2013-04-12 at 21:16 #

    Today was a good one. 830 crew good job as always. Coach E your a stud. See you all in a week. Taking a week off to recover and refresh.

  7. marc 2013-04-12 at 21:48 #

    6:30 – Great job tonight Amy and thanks for helping me to the finish. Nicely done coach Jerry. Mary, it was the first time I stayed late to have a few beers, so let your husband know that I am to blame and normally the box is on fire (if he is really worried). George, thanks for welcoming big Wade to the box. Personally just glad to be back. Thanks to all for asking about the trip to Disneyworld. Oh, and Mickey said to tell you, “ACF Kicks Ass!” His words, not mine. Be good and Happy tomorrow Birthdays!

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