Strength 1- Weighted Pullup 4×8
Strength 2- Every Other Minute on the minute a) Max Rep Pullups or b) 5-8 Negative Pullups (3 second descent)
Skill- 10 Minutes Pistol Practice
Work- 50 GHD Situps for completion.
Competitive athletes, be advised of a big competition in Geenville, NC this Sept 28th. Divisions for Male, Female, Masters and MM/FF/MF teams. www.yourlegacyseries.com for early details.
Lastly, I’m pleased to announce that we’ll begin stocking some Progenex products available mid september. Ever since we opened our doors in Dec. 2010 I’ve been approached and solicited by probably 2-3 vendors a week selling something related to CrossFit, shake and supplements chief among them. The WASP in me was, for a long while, reluctant to be perceived as pushing products, but two factors have changed my opinion. The first is that a few of you have asked after buying supplements. These people buy them anyway and would just as soon keep the money in the gym. This sentiment is very appreciated, so thanks to all of you who have expressed such. The second is the palpable efficacy of Progenex. In simple terms, Progenex works. I have taken and continue to take some supplements that have strong science behind them (fish oil, creatine) but their effects are vague or mild or slow. In my experience, two supplements have produced an immediate and palpable effect and they are high dosage BCAA’s and Progenex’s recovery formula. Both have contributed to a noticeable reduction in muscle soreness, in my case reducing the time needed to recovery from 3 days down to 2 and/or 2 days down to 1. This equals x more training exposures per year and therefore faster fitness progress. Progenex has other products aside from their recovery formula, and I will be trying them out myself before deciding if we will stock them. The majority of what I will initially order will be the recovery formula that I have used and been impressed by.
We’ll have a sample day or two in the gym so that interested parties can try out the flavors. I think the mocha is the best tasting shake I’ve ever had, but chocolate and vanilla were good as well. Details soon. www.progenex.com meanwhile.