First off I’ll lead in with a quick announcement of things to come. We’ve linked to 70’s Big’s website a number of times and we even had a 70’s Big costume WOD. In the month of July, Ruth is working on having a 70’s Big workshop right here at Intrepid! Here’s the preliminary details of what will be offered:

Topics will include:

* What is 70’s Big? — Strength, anti-emaciation, competition, education, etc.
* The effect of strength on other physical attributes
* How to start or continue training in a smart, efficient manner
* Dispelling training myths
* Points of emphasis for different populations (male/female, small/medium/large)
* Dealing with injuries and setbacks
* Programming guidelines
* Routines, Rituals, and Training Quirks
* Food plans

Much like a physiological system, this workshop is adaptable to the questions and needs of the participants in the audience. The interactive workshop will last for 3 to 4 hours and will cost $85.

Still not on board or think this isn’t for you? You might be surprised. Take a look at the feedback another CrossFit gym offered after hosting a workshop.

And on to the congrats…

Congrats to Avelyne for coaching her first classes!

Congrats to Jake for his 1 year anniversary of doing CrossFit on a regular basis!

Congrats to Scott for over 2 weeks into eating strict Paleo for 5 days out of his week. He’s navigated the days of uncertainty about what to eat and found himself shedding pounds!

Lastly, “Muscles” Viv has made the May Challenge picture much more interesting for Team Estes. She not only set a PR in deadlift, but then went on to beat it by 10 pounds! This put her in 2nd place for deadlift. Viv then impressed everyone by cranking out 20 strict pull-ups with the blue band. Despite Anna trying to play games and derail her early on, this put Viv solidly in 1st place for the pull-ups. However, these heroic efforts tired the little dynamo out and her run was not on par with the first two events. This tightens up the race and with the preliminary workouts; Anna and Steph are tied for first and Becky and Viv tied for second.  Already we have the makings for an exciting month!

WOD 05.06.10

Make Up Day