180912 - Quote of the Week Wednesday


If you are so focused on your own progress and success, you won't have any time to worry about what everyone else is doing. Competition is important and it's one of the reasons why we love CrossFit so much because it give us that extra push we need sometimes to go harder and do better than we ever could on our own... BUT...don't let your mind wander too much in the area of others' performance! Congratulate them and sincerely acknowledge their success, then move on to patting your own dang self on the back for all you've done, how you've done, and how far you've come! 


10 Calories of Cardio
10 KB Deadlifts
10 Single Leg KB Deadlifts (each side) 
10 Front to back leg swings

Banded hamstring activation (See video below) 
Good Mornings

STRENGTH - Deadlift
10 @ EB
5 @ 30%
3 @ 50%
2 @ 65%
3 sets of 1 @ 75%

AMRAP 13: 
w/ a partner
5 Deadlifts 155/115 and 5 Burpees
While partner dead hangs from bar