“Stand Up!” Friday is about to be more Awesome
“Watch out for the medallion my diamonds are wreckless,
Feels like a MIDGET is hanging from my neckless.” ~ Ludacris
So, just a heads up here…. there is nothing politically correct about what is about to go on with this. I have joked with many of you about how I have wanted to start a funny rap lyric website for a while now so I’m just going to occasionally work in what I think are some hysterically creative lines both from well-known and obscure rap songs so you can appreciate what is actually said in some of the songs you guys like to workout to. Enjoy the ride and I hope they make you laugh like they do me! That gem batting lead-off above is a classic from the song “Stand up” by Chris Bridges, aka LudaCris, and is one of my all time favorites for no particular reason other than it makes me chuckle every single time I hear it.
‘Stand up’ as a song was appropriate for our weekly dose of awesome, Shane, for being a f**king trooper who has lost approximately the weight of the aforementioned necklace (if the small person was approximately 30lbs anyway) in the past month and a half bringing his grand total to about 70+lbs of weight lost. He is one of the newer additions to the 6:30pm classes and he can usually be found driving here from no closer than Clearfield at least 4 days a week as he passes through for work. That pic is post-100 burpees for time as a WOD substitute for little endurance test for the new chap Thursday night… AND as you can see, he loves him some CrossFit these days and is doing awesome with his strict paleo introduction! Keep up the great work, Shane… and more proof of how great eating habits are the key to great training results. I’m glad the little things are really adding up for everyone doing the WLC!
Friday – Skill: 15 minutes of split jerk practice
Conditioning – 5-8 rounds of intervals:
3 thrusters (135/95)
6 lateral box jumps (24/20)
50m sandbag run (60/40)
rest 1-2minutes
12-20 minutes total depending on rest and total # of intervals performed
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