Back Squat 3×8+ (72.5%)
10 Rounds for time of: (15 minute cap)
3 Front Squats (185/135 or ~55% of 1RM Back Squat)
5 Chest-to-Bar Pull-ups
Post time to comments.
This time last year… was a rest day but pictured Randy and Bryce at the MetroDash.
Greg Glassman, founder of CrossFit, once defined fitness in 100 words. The last six words of that definition are “regularly learn and play new sports.”
Sports, whether recreational or competitive in nature, give us a medium for testing our fitness, but also provide us with a fun social atmosphere. Recreational sports are a major part of my life and I believe CrossFit has made me better at them.
Since moving here in 2009, my life has revolved around recreational sports, and I have played in volleyball, softball, and flag football leagues every season; sometimes two or three times per season. Recreational sports are so much a part of my life that I have even scheduled my job around the leagues and game nights. Crazy, right?
Prior to joining CrossFit, I was an average athlete. I was in ok shape but not as athletic as I wanted. This past summer that all changed. I joined CrossFit in March 2012. Two months later back out on the softball diamond I had noticed significant changes in my athletic performance. I noticed I could run faster and longer without being winded. My batting had become more powerful and I was batting cleanup instead of the normal leadoff position. My teammates noticed and made numerous comments on how I had become much stronger and faster. It felt great to increase my athletic performance and get better at something I love to do. Without a doubt, CrossFit is the reason for my recreational sports success. Pick up that unused ball or bat; the benefits of CrossFit might surprise you.
Over the last couple of months, I have talked with some of you about playing in the recreational leagues and the possibility of creating some CFC teams. After talking with a few coaches these past couple of weeks, we have decided to create a CFC Team. We want to provide you with an opportunity to play for a CFC affiliate team in the local leagues. We would like to pull a roster together for a few of the fall leagues.
The first league is a men’s recreational basketball team scheduled to play in the CSSC league at Fitness Formula starting Oct. 1, 2012. Game times range from 7-10 pm.
The second league we hope to participate in would be the COED dodge ball league that begins on Friday Oct. 5, location Drucker Center. This league is also CSSC sponsored and is an 8v8 format. Each team must consist of four men and four women. Game times for this league are also 7-10 pm and just down the road from CFC.
If enough people express interest in these leagues we can always form more than one team to play. After enough people sign up I will register and pay for the team and let everyone know the cost and rules of the league. Please understand that these leagues run about 7-9 weeks long, and if you sign up your team expects and counts on you to play. If for some reason you cannot be there please let me or someone else on the team know as soon as possible so we can fill your spot.
If all goes well we will continue to create more teams to play in the winter leagues and in the larger more popular spring leagues. If you are interested in a league, please email me at firstname.lastname@example.org with the subject CFC Rec Team.
The leagues are always enjoyable and even if you would rather not play; stop at a game sometime and cheer on your fellow athletes. Hope to hear from you all. See you on the courts.