The Bad Days with the (few) Good.

Wednesday June 12, 2o13


Bottom of the Squat, 1 full minute
Bird Dogs, 15 each side
Banded Rack Stretch, 1 minute each side


10x 1 Hi-Hang Clean, heavy as possible, rest 60 seconds

Notes:  Focus on making contact and speed under the bar.  Adjust the weight between rounds as needed.


For time:

15 Burpee Over-the-Box Jumps 20″
15 Power Cleans 135/95/65
15 Burpee Over-the-Box Jumps 20″
30 Front Squats 135/95/65
15 Burpee Over-the-Box Jumps 20″
15 Push Jerks 135/95/65
15 Burpee Over-the-Box Jumps 20″

-20 minute cap-

Notes:  Keep the same weight on the bar for all 3 movements and scale accordingly!  For the Burpee over the box jumps you do not have to extend your hips at the top of the box.

Cool Down

Seated Overhead Shoulder Stretch w/ PVC x 15
Bottom of Squat, 1 full minute
Pigeon, 1 minute both sides



The Attitude Nation with Jon North this Sunday was awesome. I think everyone left with something. One of the biggest take aways, in my opinion, was the absolute tenacity it takes to succeed to in any sport that requires so much commitment of mind and body, and yet the deeper one delves into the sport, the returns diminish. This is true for both weightlifting and CrossFit. The most fun I ever had in CrossFit was my first year. The most exciting time in my short weightlifting career was last year, the first year I truly focused on the sport. These years were filled with PR after PR and I felt like every day was something new and exciting. At this point, I am firmly entrenched in the Grind of the training. PR’s are far harder to come by and sometimes when I feel like I should be improving on a lift or time, I end up performing under my personal best. And honestly, I love this Grind.

Jon North said once during the seminar that in the sport of weightlifting, there are far more bad days then good and that you MUST stop trying to understand training. This might have been the best point of the day and although it might not apply to all our newer members who are just trying to survive each class, those of you who have been at it for awhile can probably relate to this idea. An athlete must accept the efficacy of their training and ride the ups and downs. There will be more bad days then good. Grind out the bad days and get everything possible out of them. When the good days do come along, go as hard or as heavy as possible. The net effect is improvement and that is all the matters. Oh, and you should try your hardest to keep having fun. 

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