Firecracker Race!

Greg Glassman, the founder of CrossFit, has defined it as:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

I’d like to focus on the “regularly learn and play new sports”.  As fun as everything we do in CrossFit is, we must also learn to mix things up, practice other sports, and compete in other events.  After all, becoming fit is not just about being “CrossFit” fit, it’s about being “life” fit.  So with that in mind, I’d like to congratulate the Merge athletes that participated in this year’s Firecracker Race in Chinatown (for more information on the Firecracker Race, visit http://www.firecracker10k.org).  They are not only consistent with their diet and their CrossFit, but they are engaging in new things as they help out the community, have a blast doing it, and realize how strong they really are.  Props to you for trying something new and being successful at it!  All of us at Merge are proud of you and can’t wait to see you achieve even more athletic goals 🙂

Normand, Griselda & Jane did an awesome job at the 5k!

Normand, Griselda & Jane did an awesome job at the 5k!

Alex Rx and Kevin also participated in the "hilly" 5k!  Good job guys!

Alex Rx and Kevin also participated in the “hilly” 5k! Good job guys!

Chevy, the running rock star, plowed through the 10k!

Chevy, the running rock star, plowed through the 10k!

Tuesday’s Skill:

High Bar back squat

 
5 – 5 – 5 – 5
 
In between sets of squats, perform a max set of dips, for a total of 3 sets.  Record the total number of dips.  Use bands if necessary.
 
Workout of the Day (WOD):
12 minute AMRAP of:
6 goblet squats (70# for men/44# for women)
9 kettlebell swings (same weight)
12 box jumps (24″ for men/20″ for women)
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