Monday, 9/12/11

11 Sep

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 and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, 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 he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat. – Theodore Roosevelt

Chris climbs the rope at CrossFit 215 in front of a mural that reads "Attack Your Weakness"

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 2 minutes each side.
MOBILITY: Wall Assisted 90/90, 2 minutes each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
ACTIVATION: 5 minutes with: Kneeling Jumps, sets of 2 or, Depth Drops, sets of 2.
POWER: Squat Clean, up to a peak of 2.
METABOLIC CONDITIONING: 3 rounds for time of: 50 Squats, Short Loop Run.

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4 Responses to “Monday, 9/12/11”

  1. Diane Sanfilippo (@balancedbites) September 11, 2011 at 9:50 pm #

    One week left to register for the seminar on Saturday, September 17th! Get your ticket by clicking here > http://practicalpaleophiladelphia.eventbrite.com/

    • sammaurelio September 12, 2011 at 3:56 pm #

      😦 If it was the 18th I’d be there! Work 3-930 on Saturday that I can’t get out of 😦

  2. sammaurelio September 12, 2011 at 3:56 pm #

    kneeling jump?

    • crossfitcentercity September 12, 2011 at 3:56 pm #

      sit back on your haunches and jump forward – you’ve done them before – we used to do them plate loaded!

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