When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Thursday, November 7, 2013


"Quality is never an accident; it is always the result of
 high intention, sincere effort, intelligent direction and skillful execution..." 
~ Willa A. Foster

.5M AirDyne

Focus on form. In line with yesterday's A Call to Standards. Not only should we coach them, but perform them as well. Checking in.

25 squat
25 sit ups
25 push ups
25 kipping swings

500M Row


10 minute running clock
10 Cleans @ 55#, 65#, 75#, 85#, 95#

Really enjoying cleans this cycle.

20 Backsquat w/chains 95#

20 Floor Press @75#
5x1 Overhead squat holding 20# chains each hand - that was hard! Need to keep my heels down and pay more attention to my feet and knees. 


Warrior Mode #1

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