So we are launching the brand new awesome website created by Erik Peterson. Erik is a crossfitter, a computer genius and, as I found by talking with him for a while, he knows a lot about business as well. I can't thank you enough for the help with this page Erik, because this is way over my head!!!! You saved me on this part of the business for sure.
Now for our first official post for Today's Group WOD!
- Warm-up and Stretch
- Back Squats 10, 7 , 5, 3, 1, 1, 1 until we find that 1 Rep Max
- 7 Reps Back squats (70% of your 1 REP MAX)
- 14 Pull ups
- 21 Sit -ups (or if you want to scale up GHD's)
5 Rounds for Time
I want you guys to get in the habit of keeping your own log with your times and your weights so you can track your progress and so you can have a reference point for your next workout so you know about what weights to start with. I am working on putting together an awesome journal you guys can buy and I'll get you more info on that as I have it so just use a notebook for now.
Also, I'll add the tag line to all the WOD entries to post time to comments so that you can see how you stack up and so you can post feedback on the workout for me and for others!!!! Also post if you scaled the workout at all or not!