Thirty Something

Thursday, May 9th, 2013

Warm up/Mobility:

Posterior chain floss, 1 minute per leg
Keg Drill, 1 minute
Fire Hydrants, 10 each direction, each leg

Classic Strength:

7 x 3 Deadlifts, rest as needed

     Notes: Focus on perfect starting position and loading up the hamstrings before each pull. Use blocks or plates to elevate barbell according to your start position.

Advanced Strength:

7 x 3 Banded Deadlifts, rest 60 seconds between sets

     Notes: Load barbell to 55% of your 1RM and use a blue or green band. If you are proficient at the deadlift starting position, feel free to use a 25 lbs plate as a deficit on top of the bands.

Classic Conditioning:

10 Minute AMRAP
5 Pull ups
10 Hang Power Snatches, 75/55
15 Push ups

Advanced Conditioning:

10 Minute AMRAP
10 Pull ups
15 Hang Power Snatches, 75/55
20 Push ups

Summer Six Packs:

5 Bridge Attempts
15 Sloooow Toes to Bar

     Notes: Bridge attempts may be performed with feet on a box. Focus on opening the shoulders! Toes to bar are meant to be strict (no kip) and controlled, especially on the way down. Do not rush these.


Yeah Sal!

My friend Nick Conn, owner of CrossFit Goodland, and a stupid strong athlete, posted this last week and I thought it was great to share.

From ’20 Things I Wish I’d Known When I was 30, by Kareem Abdul-Jabbar.’

“When I was thirty, I was living my dream. I’d already accomplished most of what I’d set out to achieve professionally: leading scorer in the NBA, leading rebounder, leading blocker, Most Valuable Player, All-Star. But success can be as blinding as Bill Walton’s finger in the eye when battling for a rebound. I made mistakes. Plenty of them. In fact, sometimes I wish I could climb into a time machine and go back to shake some sense into that thirty-year-old me. If I could, here’s the advice I would give him . . . “

     Obviously, you can read the article if you want to finish out the list.  This piece resonated with me, and I chose to share it, because Kareem’s first sentence about having achieved everything he wanted professionally when he was thirty was something I could relate with.  I wanted to share it because although I also started living the dream at 30, I stupidly, foolishly, did not realize that life will continue to kick you in the balls afterwards.  Coaching, training, and endlessly studying CrossFit IS the dream.  And it still is.  If I could go back though, from the eyes of someone who knows how this feels like Kareem, I really appreciated what he had to say to his 30 year old self.  Personal favs were:

7.  Be patient.

10.  Being right is not always the right thing to be.

16.  Don’t be so quick to judge.

     I know some of you probably have choice words for your younger selves, too.  Let’s hear them.




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