Warm up
5 rounds
15 Spanish squats
100′ oh carry each arm
60 second supinated hang
Strength
One arm row
5×10 each side
Superset with 20 banded face pulls
Dip
5×5
Super set with 20 tricep push downs
WOD
Amrap 8
20 Russian swings
20 goblet squats
When you think of your dreams it is your vision.
It’s a vision no one else sees. Even when you explain it no one truly grasps YOUR dream.
People who cannot see what you see will try to put it down and depress it, sometimes it’s because they want to protect you. They are afraid of you failing or getting hurt, it truly comes from a good place but it’s not their dream getting killed.
Sometimes dreams die so quietly, a whimper on a soft wind. You compromise and a little piece of your dream dies. That happens a few times and then it’s gone. You’ll probably forget so many of those dreams.
When I grew up I loved dogs. From 1982 to 2000 I was the only boy in my family, it was all my aunts and sisters. So I needed to entertain my often.
I would lay with my grandparents dogs for hours. I did the same as I got older. Now that we have Carlo I recall that, that dream of this companion. It had died a slow and quiet death but it has been brought back to life.
One of my favorite parts of my everyday (it happens everyday) is when Carlo want to lay with me. It’s a simple thing but it’s awesome.
One of my other dreams, my why is that boy. He’s fresh. He’s full of joy, he’s full of wonder, questions, and curiosity.
My dream is that he keeps his light through the darkness of life. That he will be a light for others. That the world will not beat him down to his knee. He will be resolute.
I’ve caught him a couple times talking to his friends comparing what their dads do and he expressed his naive pride and joy for his dad.
I’m at undeserving of such things and he should strive to be his best and not limited by my capacity as it’s grossly less than his own.
These are some of my dreams, some of me. It’s not all of me. Just like the gym is not all of me, CrossFit is not all of me, it’s an expression of me.
It’s all part of who I am. There are many facets, many layers (like parfaits, not onions) and not everyone knows many of these.
We all have challenges, we all have dreams, we all have that responsibility to ourselves to not allow our dreams to die with a whimper.
It is our responsibility to make them live on in ourselves, in those around us.
Thank you.
Seriously, thank you.
I was nervous for this workout, I didn’t feel confident with the weight at 235# for 55 reps plus a 5k in under 40 minutes.
Then I coached 530 and 630 and everyone stepped up. It was awesome coaching those classes watching everyone in the pain cave kicking butt on the workout!
It motivated me to be my best to push harder to dig a little deeper.
Effort creates effort.
When I see others step their game up and push it makes me do the same.
We do not rise to the occasion, we fall to the level of our preparation.
Thank you.
Death is undefeated.
It is untied, never beaten.
I know I will lose this game eventually but I’m not going to let it take me easily.
My plan is to squeeze every single ounce of life out of what I get. Then once all the life is gone I will hold on, clutching to it all with ferocity.
Get up.
Not for me, f*** me, I’m serious.
It’s not my story, it’s your story! I’m a passerby, maybe a side kick or a friend but this is your story.
Get up for you!
Do it for you.
Do it for you when no one else can or will.
Will you stumble, yes.
Will it be extremely hard at times, yes.
You do it long enough it will become a habit, it will become a part of who you are.
We do FYF workouts everyday week. Some people dread them. Some relish in them.
It is not designed to destroy or beat down. It’s to elevate.
When you make it through the rest of your day is easier, even if you are physically smoked you are accomplished.
The FY portion isn’t to yourself, it’s the the workout because it didn’t beat you, it didn’t destroy you. You won, you overcame and guess what you’re coming back next week because FY.
Now, get up.
Carpe that f***ing diem!
