Watching the footage from the bombings at the Boston Marathon saddened me yet also gave me great hope watching all those who responded to help.  I’m not just talking about the City’s First Responders.  I’m talking about everyday people who stayed in the danger area to provide aid to those injured by the bombings.  Those who took their shirts off their back and belts of their pants and applied tourniquets.  It takes special people to react that way.  It also brings up a point that these people who responded to the circumstance they found themselves in are the type of people to respond to all challenges this way.  They are those who like helping others, who will sacrifice their own time to build someone else up.    These are the type of people who see these tragedies and wish they had been there to help.  It is preprogrammed in their minds and behavior.  We often hear that tragedy brings out the best in humanity.  I believe it provides a stage for those good people simply to be seen.  I bet if we heard from the family members and friends of those who helped that they are not surprised by their actions.  Again, those heroes that walked into the carnage on Monday were already heroes.  
 The beauty of CrossFit is that it gives us a training ground to exceed at difficult tasks.  It first starts with our thoughts.  We must always believe in ourselves.  We must look at the positive in every situation.  We must realize that every time we show up to workout we are winning.  When we finish a workout we have won.  When we form friendships within the gym we have won.  When we find ways to encourage and help one another we are winning.  We are also practicing being a hero.  Training ourselves to walk into anything with confidence that we can help or protect ourselves.  We are not victims.  I see many heroes in the gym everyday.  I am grateful for your examples to me.  I am especially grateful to those single mom’s and dad’s in the gym who sacrifice so much for their children.  May we all find ways to be someone’s hero / someone’s angel.
Strength
 Lots of pull ups and handstand work the past two days.  We will roll that matt out and give some of you and opportunity to work on some handstands.  Make today the day you get your first pull up.
Workout Strategy
Another Partner Workout.  The great thing about partner workouts is that it gives you a set amount of rest which at the beginning may seem like it is slowing you down but in the end you and your partner will be motivating each other to move on.  You won’t want to let the other down.  This will give you the motivation to keep moving and not get lost in the rest.  The first movement of lateral burpees over the barbell is done 5 at a time.  Just what we have been working on lately.  Short sets with short breaks.  You will alternate who does movement 2 and 3.  Example on Round 1, I do all 20 of the barbell walking lunge in the front rack position and then my partner will do all 30 abmat sit ups.  Then we will split the Snatches in sets of five like the Burpees.  On round two my partner will do the lunges and I will do the sit ups.  I would like to see every group get 2 plus rounds.  Today is a sprint.  Short bursts of energy followed by rest.
Workout of the Day
Strength of the Day                                                Pull Up or Hand Stand Progression
Level 1: Partner Workout-

 

 

10 Minute AMRAP of:

20 Lateral Burpees over BB (partners alternate every 5 reps)

-20 BB Weighted (Front Rack) Walking Lunges 

(1 partner completes all 20 per round – teams alternate every round)

-30 Ab Mat sit ups (other partner completes)

-20 Power Snatches (partners alternate every 5 reps)

 Level 3: Partner Workout-

 

 

10 Minute AMRAP of:

-20 Lateral Burpees over BB (partners alternate every 5 reps)

-20 BB Weighted (Front Rack) Walking Lunges @ 55/33#

 (1 partner completes all 20 per round – teams alternate every round)

-30 Ab Mat sit ups (other partner completes)

20 Power Snatches (partners alternate every 5 reps)

 

Level 4: Partner Workout

 

 

10 Minute AMRAP of:

-30 Lateral Burpees over BB (partners alternate every 5 reps)

-20 BB Weighted (Front Rack) Walking Lunges @ 75/45#

(1 partner completes all 20 per round – teams alternate every round)

-30 Ab Mat sit ups (other partner completes)

-20 Power Snatches @ 75/45# (partners alternate every 5 reps)

Level 4: Partner Workout

 

 

10 Minute AMRAP of:

-30 Lateral Burpees over BB (partners alternate every 5 reps)

-20 BB Weighted (Front Rack) Walking Lunges @ 95/65#

(1 partner completes all 20 per round – teams alternate every round)

-30 Ab Mat sit ups (other partner completes)

-20 Power Snatches @ 95/65#(partners alternate every 5 reps)

 

 

To Get more Awesome: 90 seconds of L Sit Hang