General Warm-up #1 Then…, Clean Warm-up Then…, Clean Ladder (Competition Style)
- Athletes have :30 to complete a lift.
- Partial pounds will be awarded for each additional deadlift completed after athletes attempt and fail the clean.
- ALL athletes start at 85.
- We will run through this twice. As a UNIT we will move together to set up the appropriate bars.
Women’s Weights (pounds) – 85, 100, 110, 120, 130, 140, 150, 160, 170, 180, 190, 195, 200 Men’s Weights (pounds) – 215, 225, 245, 255, 265, 275, 285, 295, 305, 315 Then…, Weighted Bulgarian Split Squat – Superset…, Banded Marching Soldiers – Then…, 50 Squats For Time 1 Min Cap Rest 1 Min —-> Reset Clock 50 Burpees For Time 3 Min Cap Extra Credit…,
“Brave” Growth comes with resistance!!! Growing is a painful affair. Yet our dreams are most vivid as we grow and take the chance to follow our hopeful hearts. Ina arrived to this wondrous Great White Shark (NYC) at the impressionable age of 23, with nothing but $60 dollars in the torn pocket of her worn jeans, and the notions of the Hollywood happy endings. English was a distant third language, and for a time, home was a hard park bench, dinner was half a stale sandwich, blessing was a dry evening and a safe couple of hour’s sleep, hope was a minimum wage job at a fast food chain. Under the unfamiliar sky, growing up is instantaneous. But the promise of consummate development can never be liable to questioning, when one is brave enough to take responsibility for their decisions and consequent actions, no matter the environment, magnitude or intensity of the city. When one has a strong grasp of honor, integrity and self-respect, their path continues to unfold with regularity. She fought tooth and nail for her survival and not only survived but thrived. With natural athleticism she found refuge in sports, where the constant challenge gifted her clarity in more than one aspect of life. Nothing ever came easy to her, except the love of her parents over the great distance that still separates them to this day. Knowing that life isn’t easy makes it a bit easier and with that comes the welcome of a challenge. On a random day she spotted Crossfit Glendale and idled over the decision. Her own recount of the experience: “As I walked up the stairs, all I heard was weights dropping, I felt like I was setting up for failure and I was afraid to go in. I stopped half way up, saying to myself, I don’t have to go, I can work out on my own. But a voice told me to keep going and something pushed me to initiate. All that noise, people lifting, I felt like, what am I doing, these guys are beasts and I’m just a skinny girl, but at that moment I had the mental power by God knows what reason, to sign up and start. I am not afraid anymore.” Ina is currently enrolled for Crossfit certification. Nothing is worth pursuing unless there is element of fear. #writtenbygarbis #cfg