Workout of the Day:
6 sets of Deadlift:
(1=5 reps @ 50% of 1-RM, 2=3 reps @ 75%, 3=1 rep @ 85%, 4=1 rep @95%, 5=1 rep @ 100-105% of 1-RM, 6=Exceed previous set weight)
Rest 3 minutes between lifts
(Your lift shall be considered a failure if you fail to maintain proper posture throughout the movement. We are looking for technical perfection for one rep.);
4th Quarter is Ours (courtesy of CrossFit Football)
Five rounds of:
20-yard Bear Crawl
5 Deadlifts (use 75-80% of today’s 1RM)
Written by Shane Farmer and Ben Sullins
Look a little closer, what now? There are coaches, athletes, spouses, best-friends, children, grandparents, and a dog (which may also be considered a child). Now we’re getting somewhere!
Break it down again with me people. There’s something great going on here. By here I mean Invictus of course, but also in the whole CrossFit community. Maybe you haven’t put it in words before, but I know you’ve felt it.
It’s the swell of pride when you get to explain CrossFit to someone and you watch the confusion spread across their face as they try to understand why you do it.
It’s the feeling that you’re re-enacting a “Cheers” episode every time you walk into your home box when your friends shout “Norm!” in unison and you instantly remember why you show up every day.
It’s that you’re here because you love the sport, not because you’re going to become famous doing it.
It’s appreciating every day for how much CrossFit has changed your life in a million little ways, and you get excited every time you find a new way it’s done so.
It’s all of these reasons and so many more. Reasons you repeat to yourself every time you walk through that door that make up your story about what CrossFit has done for your life.
You’ve probably told other people your story before in hopes that it might inspire them to make that life changing decision to join CrossFit. For that very reason and for all the people that would benefit from hearing similar stories, Ben Sullins and I have started a project called CrossFit Story.
CrossFit Story is going to publish a book telling the inspirational, life-changing, humorous stories that create the bonds and support for the CrossFit community. And since no one person can tell the full story of CrossFit, we need your help in two ways.
The first is by telling your story. Everyone has a story to tell and we would be honored to consider yours to be included in the CrossFit Story book.
The second way is by telling all of your friends in the CrossFit community about our project and encouraging them to tell their story. We want to spread the word around the world to create the greatest opportunity for a meaningful book.
To help out in either of these ways, go to www.crossfitstory.com to find out specifics about submitting your story and spreading the word.
Neither Ben nor myself would be here if it weren’t for the support of the Invictus community and we truly appreciate each and every one of you. We look forward to reading your stories and sharing this journey with you.