Schedule: 0830*, 1630, 1730
*no beginners please.
Today we say goodbye to the 2nd half of the Van Allen team as Warren is leaving Atsugi to join his wife Erin in beautiful Washington State. Following in Erin's footsteps, Warren has been a HUGE part of our Crossfit family. After getting his level 1 certification earlier this year, he coached many on "the boat" and on Atsugi. He sent out almost daily emails, with detailed explanations of proper form and body movement to those on the boat so they could continue to work with intensity and variability despite the crazy hours and limited space. Writing all that out must have been amazingly time consuming and difficult, but Warren cared enough to make sure everyone had everything they need. I know those men and women Crossfitting without him on the boat miss him, but we will miss him here very much as well. Good luck Warren at your next station and we will make sure to stop by Crossfit Van Allen whenever we are in W-state!
Basic warm-up will remain the same for November
Advanced warm-up for November is the Burgener Warm-up.
We will begin testing for A wod or B wod startnig next week - so get ready!
A WOD:
E2mom (every two minutes on the minute) for 10 min
80% deadlift 1RM (3,5,7,5,3)
Do pushups in remaining time. So, the first 2 minutes do 3 DL, then max pushups the rest of the 2 minutes. Next 2 min do 5 DL, etc... Score is total pushups.
B WOD: e2mom
Air Squats 15, 20, 25, 20, 15
Pushups in remaining time.
