Wednesday, May 29, 2013

We’re taking it back to February 27 today. Check your log book and compete against yourself in today’s WOD. If you didn’t do the 2/27 WOD, then check in with the class to see what your buddies times were. Then BEAT THEM!
If you don’t have a log book, get one. It is so important to measure progress! The numbers don’t lie. If weights are not increasing and WOD times are not decreasing then we have a problem. If you’re not tracking anything then we have an even bigger problem. What the heck are you here for? RECORD everything! While we’re on the topic of progress, we’d really like to encourage everyone to take progress pictures of yourself. Snap a front, back and side shot in your bathroom mirror, myspace style, once every 3 months. In a year you’ll be glad you did. We are often our worst critics so sometimes it takes hardcore evidence to see change.
If anyone has before and after pics that they’d like to share, send them to swamprabbitcrossfit@gmail.com. We’ll post them with your permission only. Nothing is more motivational than seeing friends get hotter and hotter.
We offer measurements and body fat testing for free to members. Set an appointment with Jessica to get your numbers checked.
 We are taught you must blame your father, your sisters, your brothers, the school, the teachers – but never blame yourself. It’s never your fault. But it’s always your fault, because if you wanted to change you’re the one who has got to change
WOD*
3 Rounds
25 Air Squats
1 rope climb
400 M Run
20 Alternating KB Snatches 1.5/1
*Compare to 2/27/13

Bring a Friend Days

Wednesday, June 5

Wednesday, June 19

Wednesday July 3

TAPE! 
We have athletic tape for sale at the front desk for $3.00. We are no longer giving tape away. We’re going through too many rolls each week and it’s getting expensive, man! Pick up a roll here or at any sporting goods store to keep in your gym bag and wrap yourself up head to toe if you’d like! 

The member who submits a photo of the white rabbit sticker in the coolest place by June 30 wins a FREE MONTH membership! Spread the rabbit! SUBMISSIONS ARE ROLLING IN! email pic to swamprabbitcrossfit@gmail.com