Congrats Zeb

Saturday, August 31, 2013


Mobility/Warm up:

2 Rounds:
Run 200 m
Wall facing air squats, 10 reps
Prone PVC dislocates, 10 reps
Barbell Push Press  in Spilt Jerk Position, 10 reps



15 minutes to establish a 1RM Clean & Jerk

 Notes: New athletes may work from the hang position and for all athletes, technique should be emphasized over adding weight.



For time:

50′ Kettlebell Carry (32/24kg in each hand)
7 Back Squats 185/125#
50′ Kettlebell Carry
20 Chest to Bar Pull Ups
100′ KB Carry
9 Back Squats
100′ KB Carry
15 Chest to bar Pull Ups
150′ KB Carry
7 Back Squats
150′ KB Carry
20 Chest to Bar Pull Ups

 Advanced Conditioning:

For time:

50′ Kettlebell Farmers Carry (32/24 kg)
7 Back Squats 225/145#
50′ KB Carry
12 Bar Muscle-Ups
100′ KB Carry
9 Back Squats 225/145#100′ KB Carry
9 Bar Muscle-Ups
150′ KB Carry
7 Back Squats 225/145#
150′ KB Carry
12 Bar Muscle-Ups

 – 20 minute cap – 

Cool down/Midline:

30 Weighted sit ups
30 GHD Hip extensions
Overhead Squat stretch, 10 reps plus 10 second hold
Super rack with barbell, 1 minute
Couch Stretch, 1 minute each


The first day I met you I knew we were going to be friends…a few days later when I realized how freakishly strong you were I knew that we were going to have some good competitions in class and battling for top position on the top 5 whiteboard. The first 2 weeks I thought your name was either Len, Leb, Keb…and then finally Zeb. I always knew you were a good dude, something very special in the gym. You always had that presence to make everyone feel special. You knew/know EVERYONE’S names…I dont know how the hell you do it, but literally you know everyone. Even if the class is slammed you always manage to say a short something to every member, and not just a BS hello…you actually cared to know how they are doing.  Like Diso was saying, your talent is not just coaching athletes, but coaching coaches. You have taught me how to manage a busy class, how to make everyone feel noticed, how to get everyone excited about the WOD, the importance of Virtuosity (something I use all the time and always give you props for), attention to details, never judging a book by its cover, always finding a positive out of a negative situation, how to spend 3 hours eating Brunch at Venice Alehouse, and still manage to return 4 hours later for dinner.

Your a special person Zeb, and every person you have ever gotten to know personally has learned something from you…crossfit or non-crossfit related. We will certainly miss you, but I think I speak for everyone that now is your time, time to move on and start positively impacting other people’s lives. We have a great foundation here now at PCF, largely because of you, so now its time for you to do your thing and start positively impacting others health, fitness, and well being.
Congratulations Bro, you will definitely be missed around here.

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