60-45-30 Seconds
Alternating Bird Dogs
Shoulders Taps
Glute Bridge Walkouts
Flutter Kicks
High Knee Run (In Place)
4 Rounds:
30 Dumbbell Swings(Russian)
30′ Single DB Overhead Carry (Left)
30 Sit-ups
30′ Single DBOverhead Carry (Right)
“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan
Michael Jordan is re-known for his incredible work ethic.
In this quote he speaks to the dedication to the process.
And no matter what our goal is, whether it be in the gym, at work, or at home, this central theme rings true. That we don’t commit to success. We commit, to giving our absolute very best. And wherever the cards fall, they fall.
Joining Michael Jordan, what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.
3 Rounds
30 Seconds Slow Air Squats
30 Seconds Runners Stretch + Reach
30 Seconds Down Dog
3 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers
On the Minute For As Long As Possible:
7 DB Goblet Thrusters
7 Alt. DB Power Snatches
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.
What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?
Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.
6 Minutes For Quality
5 Inchworms
100 Meter Run
20 Single Leg Glute Bridges (10 Each Side)
40 Single Unders or 20 Jumping Jacks
20 min AMRAP:
200 Meter Run
14 DB Clean & Jerks*
40 Double Unders
*if using 2 DBs or a Barbell, complete 7 reps
Double Under mods:
60 Single Under
1 Minute of Dub Practice
40 Lateral Line Hops
40 Double Taps
“I don’t like that man. I should get to know him better.” – Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.
A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.
And we talk.
And we strike some common ground.
And we understand.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.
Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.
1 Minute Each
Alt. Runners Stretch + Reach
Active Samson
Push-up to Down Dog
1 Minute Each
Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold
1 Round
3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges
3 Rounds:
10 Strict Pull-ups*
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
Rest 3 Minutes Between Rounds
Total time is your score, including rest
*if not doing pullups or ring rows, perform 20 DB/BB/or odd object bent over Rows
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.
In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.
Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.
Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?
Rx+ (Long version)For Time:
50 Burpees
1 Mile Run
75 Alt. DB Snatches or Odd Object G2OH
1 Mile Run
100 Meter Walking Lunge
RX(short version) For Time:
Buy-in: 50 Step back lunges
4 rounds:
10 Burpees
200m Run
12 Alt. DB Snatches or Odd Object G2OH
200m Run
Buy-out 50 Step back lunges
