A Great Human

Friday, December 6, 2013


Posterior Chain Floss
Foam Roll Posterior Chain

Group Warm Up;

3 Rounds:

200 meter Run
10 Push ups
15 Kettle Bell Swings (light weight)


5×3 Deadlift, Heavy as possible

Notes: Drive through the heels, keep the chest up and back flat! If you start to lose midline position, go lighter and focus on maintaining a flat back and tight stomach. This will serve as a great warmup for the cleans in the workout.



21-15-9 reps for time of:

Cleans (135/95)
Ring Dips

-15 min cap-

Notes: Standards for the cleans are a full squat. If you can perform the weight safely, we recommend going for it even if that means you need to take longer breaks. This is a workout that you will perform again in the future and our goal is to set a baseline that you can retest. The Ring Dips are very taxing for most people, so be sure to use a variation that you can maintain a quality range of motion for every rep!

 Cool Down:

400 meter Jog
Plank Hold- Accumulate 2 minutes
Super Rack Stretch
Foam Roll as needed


Yesterday, the World lost a great man, leader and Nobel Peace Prize winner in Nelson Mandela.  He was an inspiration to us all and if you do not know a lot about the man, google him, I promise you will be inspired by his legacy.  In honor of his amazing life, I wanted to share a few of my favorite quotes from the former South African President.

“It always seems impossible until it’s done.”

“Everyone can rise above their circumstances and achieve success if they are dedicated to and passionate about what they do.”

“Do not judge me by my successes, judge me by how many times I fell down and got back up again.”

I love how you can see these quotes in your everyday life, as well as your CrossFit.  Think about these quotes for a minute and then think how you can transfer these thoughts into actions and become better than you were yesterday, because isn’t that the point? 

Tonight during “Friday Night Lights” we will be performing the classic CrossFit WOD “Elizabeth”.  This video has a few pointers that you can apply to your WOD today.  Have fun!


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