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WOD

Friday – March 27, 2015 (20150327)

Level 1

2015 CrossFit Games 15.5

27-21-15-9 reps for time of: Row (calories) Thrusters

Men use 33 lb. Women use 22 lb.

Level 2

2015 CrossFit Games 15.5

27-21-15-9 reps for time of: Row (calories) Thrusters

Men use 45 lb. Women use 35 lb.

Level 3

2015 CrossFit Games 15.5

27-21-15-9 reps for time of: Row (calories) Thrusters

Men use 65 lb. Women use 45 lb.

Level 4 Rx

2015 CrossFit Games 15.5

27-21-15-9 reps for time of: Row (calories) Thrusters

Men use 95 lb. Women use 65 lb.

Motivation

Thursday morning when I came down to the breakfast table Dallin was sharing an experience with everyone and I could see he was visibly upset.  He was talking about people laughing at him every time he got out playing handball.  He went on to explain that the kids would laugh when he would get out when there were just two people left in.  I asked him if they could have been laughing because they were happy the game was over and a new game was starting in which they could snow play again.  He thought for a second and then got a smile on his face.  Problem solved.  I did take another moment to use the experience as a teaching moment on the importance of not laughing at people because we know it makes us upset.  I find it interesting that experiences we face as a child are not much different than what we face as adults.  Learning coping mechanisms is important and will shape how he will interpret life’s experiences as an adult.  Be the positive difference is anthers life.  Let us make the world just a little better today.  Be awesome.

Strength

Strategy

Get more Awesome: Stretch, Foam Roll, and Mobility

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What is Fitness?

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

-Greg Glassman (CrossFit Founder)

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