SATURDAY

11 years ago I started my CrossFit journey with my friend Chris. He opened the first CrossFit gym on Long Island, and I joined him as his coach. We didn’t have any members for months because no one knew what CrossFit was. So all we did was train and work on technique and form and teach ourselves how to do the olympic lifts. As CrossFit became more well known and his membership grew we noticed that a lot of people were laid out on the ground at the end of the wod. I never felt like that. One day he asked me why I never got to that point. I really didn’t know why. I knew I was working hard, but I definitely could work a little harder. When I picked up the intensity, I finally found myself done, laid out, gasping for air. This is what it’s like! This is CrossFit. Working hard to the point of no return and choosing the right weight on the bar, or box height ect so you don’t lose that intensity. I always felt like I was holding back like saving myself, but I lost out on hitting that level of intensity where I should be. This doesn’t mean I want to see you throwing up and passing out, but there are a lot of you I have never seen you get to that point. With that said … pick up the intensity !! And those of you who are constantly going too heavy because your ego gets in the way .. stop it!! You know who you are. Check that ego at the door and get in a good workout and stop staring at that bar that’s way too heavy for you!!

OPEN/PERFORMANCE

21-15-9

Front squats 135/95

KB swings 70/44

400 meter run after each interval

FITNESS

21-15-9

Front squats 115/75

KB swings 53/35

400 meter run after each interval