WOD, 9/22/09:

1×4 Max Deadlift

Then…

 ”Ladder 12″

1 Squat Jump and 1 Chest Slap Push-up

2 Squats Jumps and 2 Chest Slap Push-ups

3 Squats Jumps and 3 Chest Slap Push-ups…

Continue to 12 reps of each.  If you cannot do chest slap push-ups, sub regular push-ups.

PLEASE BE SURE TO WRITE BOTH YOUR TIME FOR THE WOD AND YOUR WEIGHT FOR YOUR DEADLIFTS ON THE BOARD AND IN YOUR JOURNALS.

As I have habitually mentioned, I am so proud of the community we have already formed at the Shoreline.  A small example being two certain someone(s) who came to the 4:30 class today (one “someone” just to watch on her rest day!!) and stayed until 7:45 pm when I was leaving!  That’s the community event to which I am referring.  There are two upcoming events at which the Shoreline can REPRESENT!

The first is this Saturday at CrossFit Performance in Fairfield.  The annual “Fight Gone Bad” fundraiser will be a BK’s box again this year, and is guaranteed to be a blast.  Some of you got a taste of “Fight Gone Bad” on Sunday morning for our daily WOD.  THIS WORKOUT CAN BE SCALED to any level.  It would be great for you guys to drive down and see a small CrossFit competition.  Even if you don’t want to workout, come and cheer us on!  All of the money goes to victims of prostate cancer.   You can register ($15.00) at www.crossfitperformance.com.  If you have further questions on this workout, ask Kelly, DP, or me about  via email or at the gym.

Next, the Run-A-Muck is 40 minutes outside NYC next Saturday.  It is a mud race on a 5K obstacle course.  Shlee and I will be competing as a team, along with several other CrossFitters from Milford.  I believe that there are still spots open.  Go to www.runamuck.com to register if you are interested.  You can compete individually, as couples, or as a team of four.

My next line of business… Allen Blanco has graciously compiled a paleo cookbook for our gym members.  We do not have enough for everyone, but if you are interested, let us know.

Lastly, I would like to congratulate our “Carb Boy,” Kevin Miller, on getting his kipping pull-ups down.  He is soarin’ on that pull up bar now…watch out!!!

Get that hip fully opened in your deadlifts.

Fight to get your chest to the floor in whatever variation of push-ups you are doing