"So long as there is breath in me, that long will I persist. For now I know one of the greatest principles of success; If I persist long enough I will win."

[CrossFit San Elijo]

A fitting quote, from Og Mandino

Brett gets double unders--we were there...!

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Dynamic Warmup:

Joint Mobility Sequence, Bootstrappers, Perfect Stretch, JJ's, Claps, CC's, Squats, Pushups at Speed x2


Skill/Strength/Confidence/Technique:

5-5-5-5-5

Hierarchy: Find your tier and work slow and deliberate within the set, rest 2 minutes between sets.(AMY!!!!)

Tier:Ring Dips: (Work towards maintaining a vertical torso, maximal range of motion)
Tier: Ring Pushups
Tier: Elevated Pushups
Tier: Strict Pushups


Rest 4 minutes, then:

WOD:

21-15-9

American Swings Rx'd (24KB,16KB)
Box Jumps: Rx'd (24 in)
SumoDeadlift Hi Pulls: Rx'd (65/53)

Move like you mean it.

[CrossFit San Elijo]

Dawn Patrol:

6:13 Amy
5:57* Traci
5:47 Brett
5:47 Kevin

9AM:

7:41* Lilia
10:41 Chris (cramp midway on a record pace)
6:46 Sean
7:50* Lauri

7PM:

5:10 Erik
6:05 Doc
7:27* Mary
8:03 Cesar

[Mary Helmen]

This was my best WOD ever, I was so proud of myself. I hung with the big kids in the pit, Doc, Erik and Ceasar. Yes, I did have a scale on the step-ups which you big guys call the box jump, but I made every rep, every set, 21, 15, 9, it felt awesome! I am going to master that damn jump box, burpees, pushups, pullups...oh hell....there are so many more challenges for me........but one thing fo'sure, y'all are stuck with me.
XXOX
Mama

[Amy Wilson]

Just caught that rest comment. Next time I will bring a cup of coffee. :)