1/30/12 Chalk Etiquette...

-Written by KC

Yes, this is in our very own CF AllStar:(

Let's Talk Chalk

OK. So I will make this short, sweet, and mostly to the point. My CrossFit Kids do a better job of keeping the chalk in the bucket, and they are 5 to 12 years old. Just sayin.

*Do not use more chalk than you need. To much chalk adds to much friction defeating the purpose.

*Dust off extra chalk INSIDE the bucket. Like with two hands in the bucket, tap your hands together so that extra chalk falls in the bucket and NOT on the floor.

That's all.

New Kettlebell movements learned at this weekends CrossFit Kettlebell Trainer Course: The Arm Bar Stretch. Excellent for shoulder stabilization.

Ruth, Liz, and Kip go for it in the workout with Deads and Push Presses.

Workout of the Day

Warm Up:
800 m. Run or 1200 m. Row
10 Push Up
10 Overhead Squat
Scorpion Stretch
Samson Stretch

Skill:
Arm Bar Stretch w/ Kettlebell

Strength:
3X3 Overhead Squat

WOD:
Complete as many rounds as possible in 20 minutes of:

10 Pull-ups

5 Deadlift 185/135 

8 Push-press 135/95