Wednesday, March 6, 2019

And into March we go!

Hope you are all well and in the middle of a great week.

Read a quote today, as I usually do, and it stuck with me.

“You become what you give your attention to… If you yourself don’t choose what thoughts and images you expose yourself to, someone else will.”

I read that in two parts. One for that you choose how you react to not only every thing that happens to you, but also every thought that that comes in your head. Second you have to make an active choice in how you live your life or you will start living someone' else’s life.

Be deliberate in who you are and do it on purpose.

CrossFit - 6/12/330/430/530

15mins to complete the following

Build up a heavy Thruster - from the ground

Start with triples and then on to doubles and then finally hit a few good singles.

5sets of Pullups

Choose what you want to complete, strict, kipping, banded, etc. as you get ready for the workout. If you are working on strict pullups hit 5 good sets of 3 strict pullups. If you are planning on hitting the workout with kipping pullups, start with some strict pullups and progress to your kipping/butterfly pullups as you near the end of the 15 minute time frame.


Fran - 21-15-9

Thrusters (95/65lbs) (75/55lbs) (55/35lbs)

Pullups/Ring Rows

9min Time Cap

we will most likely hit this in two heats to cheer/coach on your partner.

Comp Class - 630pm


With Partner, alt Movements


20/16 Cal Row

25' HS Walk/ 20 Shoulder Touches/ 20s HS Hold

50 DU's25' HS Walk

20 Jumping Squats

25' HS Walk



EMOM x 6

1 Thruster From Ground

Then immediately

E2MOM x 6

1 C+J



- Team 782