First night of MVMNT Barbell was a success! Next class is Thursday night at 7pm. Come see what it’s all about.

Did you know there is a massive forum on CFHQ’s (that’s CrossFit Headquarters) website? Since the first workout that was posted, HQ asked people to comment with their times and loads. Users were supposed to include their sex/age/weight/height in their handle and whether they went Rx or subbed (ie scaled or modified) anything. The comment section for each WOD acted as a tracking system for the OG CrossFitters…including the likes of AlisonNYC (original badass), OPT (James Fitzgerald), and Brian MacKenzie (runs CF Endurance) among others. There is a wealth of knowledge in these forums and it’s interesting to see how far the CF community has come. Nancy original appeared on main site (that’s what CrossFitters call crossfit.com) almost ten years ago on June 28, 2005. Reading through the comments is like jumping in a time machine. Check it out.

I would be remiss if I didn’t give a nod to the Kensington EVAP Rescue Pouch. In an act of bravery on Saturday afternoon, I submerged my iPhone 5 in water for over a minute. It, of course, died immediately. I dried it off, tried to find some uncooked rice, and then spilled more liquid on it just to be sure it was really dead.

On Sunday night (well over 24 hours since my phone had taken the plunge), I was given this miracle pouch. According to the directions, you are supposed to remove the battery and put everything into the pouch for 6-48 hours depending on how wet your electronic device got. I skipped opening up my phone to take the battery out since I don’t own a Keebler elf size Pentalobe screwdriver and sealed up my phone.

Of note, I’ve been relying on my iPhone 7 (ie iPad mini which, thankfully, I purchased with cell service. Sorry android users…we aren’t on speaking terms right now.) since Saturday. Last night after doing 60 bench press reps (and watching you guys do a bunch of toes to bar), I pulled my phone out of the EVAP bag and BAM! It turned on and was functioning like it hadn’t missed a beat. 

If you’re on my Xmas shopping list, guess what you’re getting? My advice to everyone: stock up. Have one in the house. Take one with you on that beach vacation. Best $20 investment you’ll make.

Warmup 

2x
Run To Sessions 
Shoulder Mobility/Leg Swings
10 Down Dog Pushups
Hip Mobility Series

Conditioning

“Nancy”
5 Rounds AFAP
400 yd Run
15 Overhead Squats

L3/4 – 95/65
L2 – 4 Rounds,  75/55 OHS OR 20 2Kb Front Squats
L0/1 – 3 Rounds,  20 Goblet Squats