5 x 5 Handstand Push Ups
This is strength work. No kipping. Modify to challenging sets of 5 with parallettes, boxes, abmats, etc
12 min AMRAP: Ascending Ladder 1 of each, then 2 of each, then 3 etc….:
KB Swing (2/1.5)
Goblet Squat (2/1.5)
Pullups should be strict, HSPU should be strict as long as possible
Here we go, the worst break up letter of all time. I am a few weeks from setting sail onward to Sarasota Florida, to work with the person who made my dream of coaching a reality. As I reconsider a million ways to write this, many of you are probably sick of hearing me talk anyway. Suck it up buttercup we have a few weeks left. I was originally going to write this post a few days before leaving and being me, I was going to make it short, tell you I won’t miss you and you still need to get your fucking knees back. But, I tripped and fell into some emotions over the past two weeks and almost feel like vomiting up words of compassion and gratitude for each and every one of you. So it begins…
To Jeffrey Tucker, thank you more than you will ever know. Though I am your red headed step-child you never wanted, you have provided me with one of the greatest opportunities any young man can ever wish for. You gave me a chance to be part of something so much greater than myself, not only with GSX but with the CrossFit Gymnastics certifications as well. I have grown tremendously over the past two years and none of it would be possible without you and your willingness to give me a chance. I could go on for a while but I will leave it with a huge fucking thank you sir.
Chuck Thompson, I have now started watering the table with my eyes. There must be an absurd amount of pollen in the air because my eyes are full scale filling up with some liberal moisture; I don’t know what’s going on. Really. I don’t know where to begin this. Since I told you of my departure we have made small jokes here and there and not fully addressed the reality of ending this bromance. But the tide is swelling and I am sure to sail on soon. I love you in the most non-homosexual way possible and am truly humbled that I have been given the chance to work for and alongside a mentor as great as yourself. The stark reality of not having you talk me out of murdering people on a daily basis is one I don’t particularly like, but hey it’s time I take a page from your book and learn how to keep calm and chive on like you. So, thank you buddy, for always being around when I needed a hand or an ear.
Jason Buzzard, Steve Kicinski, Omar Bustos, Andy Beresky, Brad Hasse and Dustin Moore, I have learned something or many things from each one of you. While you may not all still be at GSX regularly coaching I thank you for all being there when I began or during this journey and felt as though I was in way over my head. All of you brought something different to the table and played a huge role in who I have become.
Bonnie Maddox, I have bestowed upon you a job that I was terrified of in the beginning. There will be questions that you don’t have an answer for. It’s okay, search high and low until you do. I have faith in you as a coach and I know you find passion in everything that you do. Do not try to sound like me, do not try to sound like Chuck or Buzz or anyone. Find your voice and be heard, be a student of the physical beauty of the human body and you will do just fine. People want authenticity, so give them you.
And finally to all my children, young homies and those of you that can kiss my ass. I thank all of you from the bottom of my heart. Most of you have trusted me from the beginning or at least gave me a chance. Many of you prayed for my soul after you came to my class (it didn’t work). I have made some of the best friends and seen some of the most wonderful smiles at GSX. There have been times where I threatened to throw a chair at you, and there have been times where you moved a weight so effortlessly overhead that I wanted to kiss you on the face. I have put every ounce of my being into those who gave me their all. I have sacrificed sleep, fun, friendships, family events, relationships, weekends, food, football and personal time for some of you and I do not regret one second of it. I have made monumental mistakes in coaching and running a business that I can only hope are forgiven. It is my passion to help you find yours, whatever it may be. Luckily a ton of you ended up enjoying weightlifting. The relationships and bonds I have created with many of you go far beyond the realm of exercise. Though I have created an army of people who want to be upside down and pick up heavy shit. I have also created an army of friends who have shown me love and support with the likes that I have never seen before. I have met hundreds of people and watched more air squat like goons but never once thought any of you were a lost cause, no matter how silly you get. It is my wish that I leave behind something that changes you or moves you. No matter how small a message it was I could only hope that you have taken something from our time together. Remember; if you’re scared go to church. Otherwise, go kill some pr’s. I wanted to get this out a few weeks before my leave so you all may know that in the remainder of my time at GSX I am a swell of bittersweet emotion. So let’s party on and enjoy this time together.
Active recovery, mobility and heart healing
Deadlift 3 x 5 @ 80% of 1 RM
8 min AMRAP:
5 Deadlifts (185/115)
10 Grass Hoppers
15 Box Jumps (24/20)
Your very own GSX CrossFit hosted the Southwest Regional qualifier in 2009 and 2010. You’ll see highlights of the 2010 Regional in the first few minutes of this video of “Amanda” from the 2010 CrossFit Games.
Snatch 5 x 1 @ 80%
Muscle Up technique work
Some recommended reading for this week:
Top 10 Excuses for Not Joining the Open
The Basics of Recovery
CrossFit Doesn’t Hurt You, YOU Hurt You
Full Clean + Full Hang Clean + Front Squat
(work up to a heavy weight for the day)
Open WOD 11.5
20 min AMRAP:
5 Power Clean (145/100)
15 Wall Balls (20/14)
3 RM Weighted chin-up
5 x 3 Weighted chin-up (use approx 10 lbs less than 3RM)
21 KB Swings (1.5/1)