Dress Appropriately

For time: – Results

95 pound Back squat, 50 reps

15 ft Rope Climb, 5 ascents

115 pound Back squat, 40 reps

15 ft Rope Climb, 4 ascents

135 pound Back squat, 30 reps

15 ft Rope Climb, 3 ascents

155 pound Back squat, 20 reps

15 ft Rope Climb, 2 ascents

175 pound Back squat, 10 reps

15 ft Rope Climb, 1 ascent

Womens Rx’d – 65-80-95-110-135

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3 Beginner rope climbs

Half Dome Cables

If you are just learning the back squat, I would recommend scaling option B today so you can focus on your form.  If you have performed back squats in a WOD for time, you know how hard it can be to breathe!  Intro to the Low Bar back squat wmv/mov, Hip Drive wmv/mov, and Barbell Positioning review wmv/mov.

The rope climb is a whole different beast.

  Remember to wear proper shoes and pants if possible!  Here are a few rope climbing strategies and modifications with Annie Sakamoto wmv/mov.

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A hundred times every day, I remind myself that my inner and outer life are based on the labors of other men, living and dead, and that I must exert myself in order to give in the same measure as I have received – Albert Einstein

This quote was in my head throughout my brief trip to Yosemite this past week.  As I climbed the never ending granite steps towards the peak, I thought about what men had first discovered this place.  How many workers and how long did it take to complete this pathway?  The elevation gain is almost 5000 feet!  Someone did this with no path, no general store to get supplies and no real escape.

  Looking out at the epic view of the valley and the vast wilderness, my mind struggles to wrap itself around what it is seeing.  I am reminded how small I am and it makes me feel thankful.  Thankful that I am healthy and able to make the journey.  Thankful for the people that built those steps and the opportunity to be there.

  I think about this quote and I look forward to the next challenge and the hard work ahead.