7.23.15 Workout of the Day

Elizabeth Klein, 415 CrossFit

Quote of the Day

Don’t be afraid of the difficult stuff. Get enthusiastic about it.

Don’t avoid the hard, complicated tasks. Run out and greet them with open arms.

Imagine how great it will be to have those things done, and to have the value they will create. Imagine, then jump in and enjoy bringing that value to life.

While everybody else is complaining about and avoiding and resenting what they must do, leap out ahead and distinguish yourself. Embrace the challenges and activate your resourcefulness to transform those challenges into achievement.

Great opportunities are everywhere in this world. Let yourself know the joy and satisfaction of making those great opportunities into shining new realities.

Go ahead and put forth some challenging effort in the service of a meaningful purpose. And see how quickly it energizes your life.

CrossFit

General WU: Coaches Choice

Specific WU:

2 min Warmup HSPU of Chocie

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Prep

2x: 25' Walking Lunge (length of gym)

Determine weight used for workout You should be able to perform at least 2-3 sets unbroken - scale accordingly

WOD 1:

7 rounds for time: 50' front rack Walking Lunges (95/55) **length of gym 2X** 7 Strict Handstand Pushups (Deficit, if able) 150 m run (exit sign)

Scaling

HSPU

• Scale reps accordingly

• Scale ROM (1-2 AbMats)

• Sub Kipping HSPU w/ slow negatives

• Sub Negatives (3-5 reps per round)

ICT

General WU: Coaches Choice

Specific WU: 5 min to establish lbs for DL

WOD 1: For time

10,9,8..1 DL (135/95)

8 plank to pushup after every rd.

INTO

1,2,3...10 KB SDHP (35/25)

8 abmat situps after every rd.

cashout stop sign run