Back Squat
5 sets of 3
After each set, 10 slow lower hanging leg raises
As many reps as possible in 6 minutes
50m Farmer Carry
20 Air Squats
40 Double Unders
Coaches Notes
Important Info: Our Friday night classes (4:30/5:30/6:30) will be closed due to the Outlaw Olympic Lifting Camp. We are sorry for the inconvenience. Come by for Open Gym if you can make it!
Also, many of you have heard the news about Josh’s injury. Hannah was kind enough to set up a Care Calendar for him. The info is below:
Hey Crossfit family!
We started a Care Calendar to help Josh Mahon with some delicious meals while he is recovering at his grandparents’ house the next few weeks after breaking his back during competition this weekend.
Josh is family to all of us at the gym, so the least we can do is provide him (and his sweet grandparents) with some Paleo-goodness and company while he recovers.
If you’re unable to drive out to Plano, coordinate with someone at the gym who is going to visit him and I’m sure someone will be able to drop goodies off for him if you can’t make the drive but still want to send some loving for Josh.
To access Josh Mahon’s personal CareCalendar site,
visit http://carecalendar.org/
the following information in the appropriate spaces:
CALENDAR ID : 137991
SECURITY CODE : 6785
Look us up
I live in East Dallas (Skillman and Live Oak) but work in Plano everyday.
If you want to drop something by my house, I will deliver to the grandparent’s casa the next day.
Email debbygrogers@hotmail.com to make arrangements with me. (don’t forget the “g” between debby and rogers!!!)
Debby Rogers
If you don’t want to drive to Plano, or if the calendar date you wanted was already taken, you can drop the food off at his new place in Dallas (i.e. my house). I’ll be sure to savor every bite and meticulously describe the awesomeness of the meal and or dessert to him. Just doing my part to help out a roommate where I can.
Get better Josh – I need someone to start cooking my breakfasts.
I live in East Dallas but work in Plano everyday.
If you want to drop something by my house, I will deliver to the grandparent’s casa the next day.
Email debbygrogers@hotmail.com to make arrangements with me. (don’t forget the “g” between debby and rogers!!!)
Debby Rogers
I hope I don’t look like a CFD stalker….
I also work about 5 minutes from his grandparent’s house. Feel free to give drop anything off with me or Tiffany. jeremy.whitehurst@gmail.com
Maybe I’m the only one who doesn’t know this, but what’s this Outlaw camp and can it not be held at a different time so we can attend the evening classes? The open gym is not really a viable option for those of us who have to be in the office between 8 and 5.
Leiza the morning classes are still available for you to attend.
or you could come visit me
We understand that a lot of people can only make these class times and we try our best to never cancel regular classes. Unfortunately the Seminar we are hosting is a 3 day event and we had to cancel some of our classes to accommodate. Hopefully you can make one of the morning classes before work instead. Class closures for reasons other than holidays are rare and won’t happen again for a while.
Okay. Thanks for explaining it.
OR, if you don’t want to cook something for Josh, you could pick something up at the brand new GREEN GROCER!! It is on Greenville, right across from Gloria’s! The soft opening was Tuesday, but they are having a big opening on Saturday from 9-9: free coffee and food (all their vendors will be there), then free alcohol later in the day! I talked to the chef last night – he is paleo too!! Almost everything in there is paleo friendly – it is awesome!! It’s not huge, but great for grabbing some grass-fed beef, pastured rotisserie chickens, pastured eggs, or organic fruits and veggies! http://www.greengrocerdallas.com/
Or you could go to Origin and not have to cook at all!
and the Coffee is amazing.
I miss everyone already and hopefully next week the doctors clear me to get back to the gym and take it easy. I can coach from my walker right?! haha
Can’t wait! Wonder who will ask if you can demo a snatch for them first.
I’d have to guess you sir. Or Spencer.
I call dibs on that E. Cant wait to push you over Josh. Xoxo