Friday, August 3, 2018


2 Rounds:
1a) 8 Sumo Deadlift
1b) 12 Romanian Deadlift
*Use the same weight for both, focusing on form for both and speed for the sumo deadlift

"Spin Cycle"
For Time:
DB Hang Squat Clean (50/35)
Handstand Push Ups
Then: 600 m Run
DB Hang Squat Clean
Handstand Push Ups
Then: 400 m Run
DB Hang Squat Clean
Handstand Push Ups
Then: 200 m Run
*Courtesy of Eleventh Element CrossFit

A Tip For Today
People love comfort zones.  They love them so much, in fact, that they start to settle and accept things that really do not benefit their lives.  We hear, for example, "I'm too old for this" "XYZ runs in my family and is genetic" "I'm just meant to be a bigger person" "I can't do XYZ".  Once you tell yourself something enough, you believe it with ever cell in your body.  Did you ever stop to think that maybe if you really cleaned up your eating and gave it a 100% effort that maybe Diabetes isn't genetic?  Or have you thought that maybe if you try a bit harder in the gym to go faster or lift a bit heavier, along with that cleaner diet, that you might drop that extra body fat that makes you think you are meant to be bigger?  As for the age thing, it's inevitable, we are all getting older by the minute.  However, as we age, we should also listen to our bodies and our coaches and understand where we are.  When you were 18 years old, you could deadlift 500 lbs.  Do you really need to deadlift that at 60?  If you can, awesome, however, just deadlifting alone as we age will make us more fit and ward off the nursing home.  Focus on becoming 1% better everyday, listen to your coaches, check your ego at the door, and know your WHY!