Motivation
I apologize to those that checked the website Monday night. It is now 8:30 on Monday night and I’m now finding time to post the thoughts for the day. I love working with all of you in the gym. I love that you challenge yourselves to do things that are at first uncomfortable. While sometimes distracting, I love seeing members converse with others that they have not seen for a while. I love what CrossFit has to teach us about ourselves. Many trials will come our way. We are training to continue on with life through hard workouts, no matter what the doubt or fear that enters our mind. We will never give up. From the Second verse of the famous “Invictus” Poem by William Henley
In the fell clutch of Circumstance
I have not winced nor cried aloud
Under the Bludgeonings of Chance
My Head is bloody, but unbowed
Strength
Strength is a complex of continuous movement from the deadlift to the power cleans to the press to the back squat. You need to pick a weight that you can do all 8 reps without resting. This is fun and makes you look awesome.
Workout Strategy
Pace the run and then go as fast as you can on the wall balls. Really, no more than two sets with no more than a 15 second rest. Each round has a rest after it. Focus on staying on your heels and keeping the ball up by your face with your elbows under the ball.
| Workout of the Day | |
|---|---|
| Strength of the Day | Every Minute on the minute complete: 2 Deadlift, 2 Power Cleans, 2 Press, 2 Back Squat |
| Level 1:3 Rounds for total working time of:
Run 400 Meters 15 Wall Ball, 14/10# * Rest 1 minute after the first round and 2 minutes after the second round. |
Level 2:3 Rounds for total working time of:
Run 400 Meters 20 Wall Ball, 14/10# * Rest 1 minute after the first round and 2 minutes after the second round. |
| Level 3:3 Rounds for total working time of:
Run 400 Meters 20 Wall Ball, 20/14# * Rest 1 minute after the first round and 2 minutes after the second round. |
Level 4:3 Rounds for total working time of:
Run 400 Meters 25 Wall Ball, 20/14# * Rest 1 minute after the first round and 2 minutes after the second round. |
Get more Awesome: 6 minutes of Mobility Work
