Take that to the Bank

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:

50 Jump and touch

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Kristan Clever 24:13 (14″ jump), Lucas Zepeda 24:34.

Post time to comments.

Pretty basic movements today, watch and listen to the exercise demo done by CF Santa Cruz.  They can all agree on the worst part wmv/ mov

For you On Rampers, where are you at with your Pull ups?  Watch this progression to learn more about the kipping pull up:  Part 1 wmv/ mov, Part 2 wmv/ mov

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From the newly released Mobility WOD website, by Kelly Starrett:

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, how to perform CPR, and what to do if you have a cut; you should also know how to address your sore back, tight hips, painful knees, and stiff shoulders. It’s too much to mobilize everything, all the time, everyday. Instead, take one piece at a time. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the ones that feel like a Shaman’s Blow.

Check out the first one here, and post to comments if you give it a try!

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Quotes from the Mainpage over the past month, please feel free to add a recent favorite to comments:

“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow

“Man is not cut out for defeat. Man can be destroyed but not defeated.” – Ernest Hemingway

“Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become” – Brooke Foss Westcott

“Great spirits have always encountered violent opposition from mediocre minds.” – Albert Einstein

“Egotism is the anesthetic that dulls the pain of stupidity.” – Frank Leahy

“Our greatest glory is not in never falling, but in rising every time we fall.” – Confucius

“A ship in harbor is safe–but that is not what ships were built for.” – Admiral Grace Hopper

“The higher a monkey climbs a tree, the more people can see his ass.” – T. Boone Pickens

“When we are debating an issue, loyalty means giving me your honest opinion, whether you think I’ll like it or not. Disagreement, at this stage, stimulates me. But once a decision has been made, the debate ends. From that point on, loyalty means executing the decision as if it were your own.” – Colin Powell

“Those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest.” – Brutus Hamilton, Olympic decathlete and track coach

“He who has a why to live for can bear almost any how.” – Friedrich Nietzsche

“You must be interested in finding the best way, not in having your own way.” – John Wooden

“Nothing would be done at all if one waited until one could do it so well that no one could find fault with it.” – John Henry Newman