CrossFit Salzburg

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CrossFit-Salzburg

12.11.2012 3D GYM MOD254

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Ever since I had the pleasure of being her personal bodyguard for the length of one concert in Salzburg, including an 1on1 escort through the aisles of Salzburg Arena to her TourBus (not what you guys think now), I am a huge PINK Fan.
Her latest single “TRY” makes this even stronger.
Especially in times when change is a given, as we are going through in our “EAT CLEAN,TRAIN DIRTY” Challenge, these lyrics fit picture perfect:
And it goes like this:
“Where there is desire-
There is gonna be a flame-
Where there is a flame-
Someone’s bound to get burned-
But just because it burns-
Doesn’t mean you’re gonna die
You’ve gotta get up and try try try

Editor´s Note: You may replace “try” by whatever try means to you: compete, face your fears, finish etc.
I am pretty sure you got the message.
Andi

Elite Warmup 10 Min.

Skill: Front Squat
Deload Week: FrontSquat 5 @ 40%RM, 5 @ 50%RM, 5 @ 60%RM excellent Technique

Jim (Wendler) Says…
Don’t fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you, I’ve got scars and blood and vomit.

This is a call to arms for some of you. It is for me too. Stop all the things that make you a pussy and steal your energy. Get your life back. – Jim Wendler

I like this guy not only because of the scars and vomit but because of the fact that he is right and his system gives you nothing but improvement. 20 PRs in fact!

then

3 Rounds of Station Work, everybody loves Intervall Training.
1 Min. each Station for max Reps. of
-Wall Balls 10/6
-Flutter Kicks
-KB Swings 24/16
-Bear Walk 10 m Shuttle
Rest 30 Seconds after each Station
Score: Station-Reps.

Need to improve your “Flexibility” or better want a “Boost in Poweroutput? Sign up for “Bekki´s Flex Course”
-You can be a flexible Athlete and not be good at CrossFit,
but you can´t be a good CrossFitter if you aren´t a flexible Athlete- Andi

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