Level 1

For Time

21-15-9

Deadlift,

Push Ups

*also record the number of pads you have below your head

Level 2

For Time

21-15-9

Deadlift, 155/115#

Pike Push Ups

*also record the number of pads you have below your head

Level 3

For Time

21-15-9

Deadlift, 155/115#

HSPU

*also record the number of pads you have below your head

Level 4 Rx

“Diane”

21-15-9

Deadlift, 225/185#

HSPU

*no pads

Motivation

“Believe unconditionally in yourself and the ability of others.”  The more I think about this quote the more profound it becomes for me.  What if we really lived by this?  Our lives have been full of trials and tribulations.  We each have a unique story that defines us.   Experiences that make us uniquely us.  What if we could tear down all those barriers that hold us back.  I can see your potential.  Each one of us has a potential far greater than what we allow ourselves to see.  The beauty of it is that our potential really is limitless.  We will never reach our full potential.  This isn’t a negative thing.  What it means is that none of us are stuck where we are.  Our glory days are still ahead of us.  We have the capacity to understand more, love deeper, and grow.  That ability never ceases.  Those around us are here to help us on this journey.  They are here to teach us, build us up, and support us in our growth.  We are equally there for them.  The future is bright and our road to awesomeness has never looked so good.  Merry Christmas and happy holidays to all.  We love you and look forward to what 2015 has to bring us.

Strength

Front Squat: 10 EMOM for 5 sets

Strategy

Classic CrossFit 21-15-9 couplet. Couplet meaning there are just two exercises and the 21-15-9 meaning rounds with decreasing work. For most people this workout starts out fast and furious and ends with people looking at the bar or wall for handstand pushes wondering what happened. People…..we must learn to pace every workout we do that last longer than 45 seconds. The weight for today’s workout should be one that you could do 21 repetitions straight, not that you will because that would probably tire you out for the remaining 24 that you still need to accomplish to finish the workout. There are 45 total repetitions for each of the movements. Think about the numbers you should break up the movements into to get all 45 done as quickly as possible. Again, most of us will find that doing fewer repetitions with short breaks is better overall than trying to bite off a big chunk and hoping for the best.

Dead Lift: Keep the bar as close to your body as possible. In other words at the bottom (touching the ground) the bar should also be touching your shins. Once the bar is above your knees it should remain in contact with your thighs until you reach the top position which is knees locked, and hips extended by squeezing your glutes, and pulling your shoulders back just behind the bar. You don’t need to shrug or over extend the back. On the way down the first movement needs to be butt back as far as you can and allow the bar to drop straight down. Once below your knees then bend the knees bring the bar in contact with your shins. Pike Push Ups: We can use the ab mat pads below our head as a reference point for how close to the ground we are trying to get our head. Level 4 athletes can not use ab mat pad unless they put their hands on 45# plates and the pad is no higher than the plates. For the pike pushups we want to see the kips above the shoulders while your feet are on the box. When you bend your elbow they should move towards the box so that your head and hands form a triangle position. When you come up bring your head back between you shoulders and through the “window.” Work hard and have fun!!

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