Read the articles, chat with the interns, give them your thoughts... one of the most valuable parts of their experience as interns (though I like the term apprentices better) is interacting with all of you. Learning about your experiences both in and out of CrossFit. I encourage you to get to know them... I have also encouraged them to do the same.
|Work hard, like Tom|
*Yoga at 8:30am on Saturday morning, TEAM wod follows at 10am*
Friday's WOD: classes at 7, 9, 10am and again at 3 and 5pm.
5 sets for volume, maintain weight across all 5 sets, using squat rack
Aim for 85% of 1rm
DB squat clean, 20 reps 45/30# (start clean with DB handle just below the knee)
R/L split jerk, 5 reps (same weight as squat clean, divide R/L as evenly as possible, alternate as desired)
DB squat clean, 15 reps
R/L split jerk, 10 reps
DB squat clean, 10 reps
R/L split jerk, 15 reps
DB squat clean, 5 reps
R/L split jerk, 20 reps
Post time and scaling to journal/chalkboard.