Monday 11/9/15

Monday 11/9/15

Congrats go out to Amy Buesing and Joan Sherwood competing in Powerlifting for Pink on Saturday!! Both Ladies set PRs and Joan set Georgia state records. Shout outs also go to Amanda (head judge), Dave (announcing), Becci (side judge) and Steph (running the numbers)!! It’s kind of awesome to walk into a competition and your team is running the show. 

Dunk Truck: Arriving at MVMNT at 3:30 pm today. Interested in a last minute body composition dunk? Email ivy@crossfitonthesquare.com.

WLC Day 52/56: This is it….Countdown to Friday!!!

Lifestyle Practice: Saturday, November 7th to Friday, November 12th

Simple Instructions:

  • Each day, perform a simple act of kindness toward anyone in your world — acquaintance or stranger.
  • The acts have no size requirement. Small acts are as important as grand gestures.
  • The acts need not cost money.
  • You must perform the act intentionally to receive the point. You should not give yourself credit for something that was nice but unintentional.

Why is this practice important?

No one is an island, yet it’s easy to feel like you’re alone in the world—like nobody cares about the things that matter to you, like you’re left to take care of things by yourself.

It doesn’t have to be this way. In truth, it would be impossible to get by in the world without the often-unseen kindness of others. Much of what makes our lives better is the small demonstrations of care that people express through their everyday actions: the held door, help with a flat tire, a quarter for the parking meter.

By putting your attention on what others might need, you’ll contribute to this kind of society—a place where needs are met through connection and kindness. The good news is you get to live in that world, too, giving andreceiving the benefits of your actions.  As you begin, you’ll notice that the more you act with intentional kindness, the more you’ll see it happening around you.  

Please note that while we are halfway through this cycle, we are resetting the lifts this week so we can build back up until Thanksgiving.

Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Down Dog Pushups

Skill

Snatch Practice Complex:

3 x 3 R/L
1 Single Arm Swing
1 High Pull
1 Kettlebell Snatch

5 x 5
Double Kettlebell Swings

5 x 3
Double Kettlebell Cleans

Lift

3 x 5 @ 70-75-80%
Squat

Levels 0/1
5 x 8 
Double Kettlebell Squat 

Conditioning

5x
20 Yd Heavy Sled Push
8 Sandbag Cleans