Announcements:
Yoga this Saturday at 8:30 AM.
Motivation
Sarah and I got to go to the Staples Center Monday night to see the Kings play the Coyotes. Only my second time up to the Staples Center and the first hockey game in a few years. Being St Patrick’s Day it added to the fun atmosphere. During the game they highlighted a “Hero” of the game who was an Army Sergeant who had served two tours in Afghanistan. It was humbling to see the sell out crowed all rise to their feet to applause the young man for his service. During another part of the game they highlighted a 4 year old boy who was a patient at a Local Children’s Hospital. He was a double amputee and has undergone heart surgeries. He was a very cute kid full of life and enthusiasm. The crowd also rose to their feet to applaud. I love going to sporting events because of moments life these. Having that love for sports also usually opens our minds to appreciate service of Military and First Responders. We also love to encourage those battling illnesses. Also during the game when they turn the camera onto the crowd and show people dancing they showed a young man with special needs. He was dancing better than anyone else they showed and the crowd erupted in cheers and applause. The smile on the young man’s face was awesome. I am grateful for the simple pleasures of life. I am grateful for kind people. Let us celebrate our differences and encourage everyone who is trying to be their best.
Strength
Sled Pushes
Workout Strategy
Today combines a classic CrossFit Benchmark workout with a Heavy Deadlift. As you can see there is very little scaling for “Cindy” portion of the workout. If we are still lacking in these three body weight movements then it will be a basic strength day. Be smart on how you do Pull Ups and Push Ups. Most people will need to break those up. Do it early to avoid hitting failure. You will complete three rounds of 5-10-15 Pull Ups, Push, and Squats before doing a set of three deadlift.
| Workout of the Day | |
|---|---|
| Strength of the Day | Sled Pushes |
| Level 1:
15 Minute AMRAP 3 Rounds of: 5 Ring Rows/Pull Ups 10 Elevated Push Ups 15 Squats THEN…. 3 Deadlift @ 115/95# |
Level 2:
15 Minute AMRAP 3 Rounds of: 5 Pull Ups 10 Push Ups 15 Squats THEN…. 3 Deadlift @ 155/115# |
| Level 3:
15 Minute AMRAP 3 Rounds of: 5 Pull Ups 10 Push Ups 15 Squats THEN…. 3 Deadlift @ 225/155# |
Level 4:
15 Minute AMRAP 3 Rounds of: 5 Pull Ups 10 Push Ups 15 Squats THEN…. 3 Deadlift @ 315/225# |
Buy Out – 500 Meter Row
