A. Back Squats!

B. Push Press: (5@68%, 3@77%, ME@86%)

C. “Diane”
Deadlift (225/155)

*Scale appropriately for this one.  As a guideline, use no more than 60% of your 1RM DL.


Be a role model.

You don’t have to be superhuman strong, insanely fast or have the motor of a genetic freak to be a good role model.
You don’t need to have a bunch of acronyms in your pocket; PU, MU, DU, HSPU, T2B, C2B….those don’t make you a role model either.
Your integrity makes you a role model.
Your willingness to listen to your coach, to their technique pointers, to apply their corrections – even if you are a world class lifter, or its your first time seeing a barbell – that willingness makes you a role model.
Cleaning up after your WOD, disinfecting your bar, cheering others on – THAT makes you a role model.
Killing yourself in the warmup to beat everyone else, but then half assing the WOD? Nope, not role model, try schmuck.
Recording a few extra rounds or reps or shaving 30s off your real time? Wrong again, that makes you a cheat.
Proudly rocking the band so you can hit the workout with more intensity? Encouraging your classmates to push themselves a bit harder?
DEFINITE role model material right there.
Wherever you are – firebreather, recent ex-couch potato or somewhere in between – be a role model today.
And if there is someone who is your role model, let them know and call them out in the comments!

05 03 13
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4 thoughts on “05 03 13

      • 05 03 2013 at 2:26 pm

        this is slightly disturbing…

  • 05 03 2013 at 10:08 am

    B: 9 @ 125lbs
    C: 8:27, 185lbs, box for HSPU’s

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