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Monday October 3, 2011

What are you doing at 6 AM?

We had a great weekend at Rocky Point CrossFit. Weekend WODs were exciting as usual. We also had an intro Personal Defense Readiness session. The instructors, Leon and Crystal, are PDR trained, based on Blauer Tactical Systems. We started learning practical fundamentals right away. I was surprised, to say the least, just how quickly we learned concepts and movements. Everyone walked out having learned something that they could apply immediately if necessary. That was just the tip of the iceberg. Leon and Crystal will be running a weekly clinic at the gym every Saturday after the Noon WOD. The fee is $40 for a month of sessions. A bargain if you ever had to use these tactics in a real-life situation. Hopefully you’ll never be tested, but just have fun busting up your fellow CrossFitters. šŸ™‚

Getting ready to try and bust some arms. Not happening with the tricks we learned!

Today’s Workout:

Three sets of:

Jumping Squats X 12 reps (aim for between 30-50% of your 1RM Back Squat)

rest 90 seconds:

Handstand Holds (Aim for 60 to 90 seconds. Use multiple attempts if necessary to accumulate the time)

Rest 2 minutes. Then today’s WOD:

3 Rounds for time of:

15 Box Jumps (NOTE: Everyone put a 45lb plate on the box you usually use!)

30 Abmat Situps

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