Friday WOD – 121517

We are instituting a new policy at WCCF. A three-fold policy that we are borrowing from CFNE:

NEVER WHINE. NEVER COMPLAIN. NEVER MAKE EXCUSES.

We all come here to improve ourselves and to do that we must be committed to giving our 100% best effort each day.

That doesn’t mean that each day will be the most amazing training session where we are crushing PR’s. But it means that we have given 100% of what we have to give on that day.

In order to do that, you have to be POSITIVE! Don’t get down on yourself if you are having a bad day or don’t meet your expectations. Be proud because you know you are working hard to be the best version of yourself.

2018 WCCF TEAM FITNESS CHALLENGE!!
GET SIGNED UP TODAY! Registration includes Before and After body fat testing, food log analysis, and Coaching on Nutrition and Lifestyle! https://whaling-city-crossfit.triib.com/events/challenges/238/

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a (non-member) friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

WCCF OUTSIDE THE BOX
Do you feel like you aren’t getting what you need out of Group classes? Have specific goals you want to work towards?
Need one on one Nutrition Coaching? Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/

WORKOUT OF THE DAY

Wellness
1. Sumo Deadlift @21X0: 5×3 @ last week’s 90%, 5th set is 3+

2a. SLRDL @21X0: 3×8 /leg
2b. Cossack Squat @20X0: 3×8 /leg

3a. Suitcase DL @21X0: 3×10
3b. GHD Hip Extension @20X0: 3×12 w/ 0:20 hold on last rep

Fitness
1. Sumo Deadlift @21X0: 5×3 @ last week’s 90%, 5th set is 3+

2a. SLRDL @21X0: 3×8 /leg
2b. Cossack Squat @20X0: 3×8 /leg

3a. Suitcase DL @21X0: 3×10
3b. GHD Hip Extension @20X0: 3×12 w/ 0:20 hold on last rep

Performance
WL
Tng PC + PJ: Max UB set @135/95
(If you got 20+, add 10#)

STRENGTH/ACCESSORY
1. Sumo Deadlift @21X0: 5×3 @ last week’s 90%, 5th set is 3+

2a. SLRDL @21X0: 3×8 /leg
2b. Cossack Squat @20X0: 3×8 /leg

3a. Suitcase DL @21X0: 3×10
3b. GHD Hip Extension @20X0: 3×12 w/ 0:20 hold on last rep

GYMNASTY
sHSPU: 5+ EMOM x7
add a rep to the sets you did last cycle.