Just another Tuesday.

Tuesday, March, 13, 2012

Mobility:
Tricep mash, 1 minute each
Ankle Mobility w/ band, 1 minute each

Warm-up:
10 Front squats
10 Basic dot drill
10 Ghd Sit ups
10 Ghd Hip extensions 
10 Squat cleans
10 Burpees
10 bounding Box jumps
Samson stretch, 30 seconds

Load up and perform:

“Klepto”
4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds

Cool down:
Calf stretch
Quad stretch
 

Cara.

“The belief in the improvability of ourselves and each other.

“  This is Coach Glassman describing the philosophy of Crossfit.  He goes on to say that the expression of this philosophy is one of the most common occurences at a Crossfit event, or in any box on an average Tuesday evening for that matter.  The last person to finish a workout fights through the last few rounds and reps and the crowd goes wild.  Why?  Glassman answers, “Because they know that the person out there hears them.  You’re believing in your capacity to improve someone by cheering for them.”  A beautiful sentiment that has played itself out so powerfully these past few Friday nights.  I witnessed it over and over these last few weeks as you dug deep when the cheers got deafening and somehow you made the last 5 reps faster than your first 5.  Or you hit a PR during that last second, or you kept moving because the yelling and screaming got so loud you had no choice.

Only two weeks left in the Open.  Two more opportunities to step into the Arena.

 See you all Friday.