Come in early and work on Front Rack Mobility if you know you need it!!
5 min skill work
Push Jerk/split jerk
OMEM 10 min
3 reps @ 65-75%
Focus on good technique and speed
Teams of 2
5 Deadlift (275/185) (225/155) (185/125)
25/15 Double Unders 50 singles
All DL are to be Hand Release at the bottom.
3X25 Banded Pull Aparts
Food For Thought:
Why do you CrossFit? Lets keep things in perspective. The answer is different for everyone, I understand that. But!! No matter if you choose to be a competitive CrossFitter or you choose to use CrossFit to lose weight, you need to identify what’s really important. I’m going to ask you a few questions… answer them honestly. Do you leave the gym discouraged? or do you leave the gym ready to take on new challenges and motivated? Do you expect your self to be the best in every aspect of CrossFit, and then allow that to determine your worth? or Do you look at failure as success in disguise, an opportunity to improve and learn? I know these questions may seem silly…. but I don’t think they are. Here is what I want for you. I want QCCF to motivate you to be better… not just a better CrossFitter… but better in life. And if your ups and downs in the gym, determine your overall success in life, CrossFit is failing you… and so am I! This should be a fun, encouraging, for filling adventure. The quest to move better and be healthy is awesome in itself!! Celebrate small victories…. set achievable goals…. enjoy the success of others around you! When you fail…on a back squat… on a muscle up… or just simply not having the courage to jump on the box. Realize thats ok!! Realize you have succeeded in showing up to the fight… and be motivated to come back… and fight again! Try viewing CrossFit as a tool to better you.. physically, mentally, relationally, how ever! Your coaches are there to help you… ask them to! I don’t want anyone leaving QCCF with a frown. It’s not what this whole thing is all about. I think this quote puts things in perspective!
By stepping out of your comfort zone and into the gym everyday… YOU ARE THE MAN IN THE ARENA!
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.