4 rounds:
60 double-unders
30 kb snatch (1.5/1)
20 goblet squat (1.5/1)
10 burpees
Shout Out Friday!
Check it!
Give props, big-ups, and kuddos to the folks you workout next to everyday. Did you see someone make a break through, do something great, or something nice?
Here’s your chance to give them the credit they deserve because it’s shout out Friday!
What exactly is a shout out? See below.
shout-out (n.) Slang. A public expression of thanks or gratitude. A kind mention of a homey.
Examples include:
“I’d like to give a shout-out to all the folks who competed at the Wyoming Open.”
“I’d like to give a shout-out to Cal for climbing the rope and making it look easy!”
“I’d like to give a shout-out to Emily for getting her first kipping pull-up!”
Post YOUR shout outs to comments.
I’d like to give a shout-out to all the coaches for constantly pushing me to do things I never thought I could do (like burpees at 5:30 in the morning, Walker!).
shout out to sarah for giving me that great rope climbing tip this week! woohooooo!
I’d like to give a shout out to Brenda for making wallballs always look so easy, and for getting me through my last few reps by counting down for me!
Shoutout to the coaching staff and my 7:30am crew!
SUPER DUPER GANG!
Shout out to both Desra and Sarah for helping me get a few feet
up that rope!
Shout-out to all the coaches for being so accessible!
Shout out to Bones swinging RX green kettle bell today for WOD, he kicked ass !
Long overdue shout-out to Miss Kaitlin Ryan for making me laugh, being a bigger smartass and inspiring me to push a little harder…all at 5:30am. Plus, she gets my twitter jokes.
A couple of shout outs.. One to Nicole for being such an amazing and intuitive coach; for knowing what I’m capable of better than I do and pushing me to go there even when I’m terrified. A shout out to all my 5:30 peeps. I never thought I would be devoted and 100% committed to working out at 5:30a.m. , but you all have made it not only something possible, but something I love and look forward to when my lights go each night!
*A big shout out to Ali for killing the workout this morning in the 9:30am class. Loved working out next to you!
* Shout out to Emily for getting her first kipping pull-up AND rocking the Oly classes on Friday AM – way to meet those lifts!
* Shout out to 9:30am class on Tuesday this week – as I looked around I realized I was working out amongst 8 Moms – you guys are an inspiration, thanks for setting the example!
* Shout out to Odie for making the 6:30am commitment this past week.
* Shout out to Nicole and Jeremy Speer for being such an awesome fitness and health team. You guys are an inspiration!
* Shout out to Walker for making the Cyclocross CrossFit program come to life!
Woot! Love shout outs:
1) a shout out for all of those who cheer folks on as they finish workouts – whether they were in their class or not!
2) a shout out to Kellen for pushing herself beyond her own beliefs for the past few weeks. Keep owning it!
3) a shout out to the AMAZING group of ladies in the Women’s only program who are becoming major bad asses!
A shout out to: Nicole for being such a badass through her pregnancy and still killing it in the WODS. It truly is inspirational! To Coach Ali for her positivity and motivation! And to all of my buddies at ROOTS–it is such a strong community to workout amongst.
Nicole asked me today: “How ya doin’?”, and what she meant by that was how am I assimilating into the Roots Crew, having started here just in July. She asked me as I was still sucking wind on the floor after today’s workout, so all I could manage was: “Good. Yeah, good”, but that’s not really adequate. So this shout-out thing is very timely.
Shout-outs need to go out all over the place. Nicole, Ali, Walker, and now Eric: you are my regular peeps. You are great coaches, but you are also, like, Real Fuckin’ People. You do the workouts, you make sure we don’t get hurt, you encourage, you don’t allow cheating, and you goad when needed. Ryan filled in on a Sunday workout and blasted decent metal and did a killer Borat impersonation(s), which helped move the workout along nicely.
The athletes are all just kind of awesome. There is no attitude here, just a lot of hard workers who manage to laugh a lot too. This place is just, I dunno, real. I like it here, so, shout-outs all around!