Let's talk about your fitness program. Most of the people who check this blog Crossfit but for those who don't ask yourself the below questions.
  
How safe is your program?
How effective is your program?
How efficient is your program?
  
We would like to say that Crossfit has a great blend here, let me explain.
   
Let's take 3 potential programs. The first one is 100% safe, has never had a single injury. It can get you 10 pull ups, but it will take you 5 years.
   
The second one promises you 100 pull ups in 3 weeks. The down side is that it is only 10% safe, everyday someone goes to the hospital.
   
The last program (our program) promises you 5-10 pull ups in 4-8 months. Yes we have the occasional injury, but are about 95% safe.
   
So where am I going with this?
   
Bottom-line, assess your fitness program. Are you getting results?
   
With Crossfit if you put in the work and eat well the rest will all come together.
        
   

   
A quick note from Jenn West (comes in at 4:30)   

Dear Jason,
Apparently I have "won" a shopping party at Sports Basement which will give anyone who comes shopping from 6-8 a 20% discount and a smile. They said I can invite as many people as possible-so I thought we could offer it to any CFSC and CFMV person and family member possible. There is no need to RSVP or bring in the flyer-just come and get 20% off. I know it's not  much, but hey it's something! :) Perhaps someday they will offer the Khalipa line of Cross Fit clothing. Can you post this sometime?

Cheers,
Jenn

    
    
A few pics from today:

 

On-Ramp crew getting crazy with Dana!

  

  

Haven't gone below parallel yet this week.

Workout for Tomorrow:

Hang Squat Clean heavy followed by 4 Front Squats, so a total of 5 Front Squats per set. 5 HEAVY sets total (these are work sets, not warm ups).


Quick and crazy:

3 Rounds for Time:

10 Hang Squat Cleans @ 135#'s
20 Pull Ups