“The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.”
~Einstien
This is one of my favorite quotes of all time. A trumpets call to action that inspires a desire to stand up and make a difference in the face of indifference.
To the men and women of the armed services that fight on battlefields in countries near and far…
To the men and women of our law enforcement and fire services who fight in the cities and towns of our great land…
To the mothers and fathers who provide for and stand in defense of the next generation that will inherit what we have built…
To the teachers that bring their very best to touch as many lives as they can with their craft…
This workout is in honor of you. Strength and Honor.
Workout of the Day
25 Pull ups
21-15-9
- Sumo Deadlift High Pull (Heavy = 95lbs / Light = 65lbs)
- Overhead Press (Heavy = 65lbs / Light = 45lbs)
50 Push Ups
5 Rounds of:
- 10 Deadlift (Heavy = 95lbs / Light = 65lbs)
- 10 Thrusters (Heavy = 65lbs / Light = 45lbs)
75 Sit Ups
3 Rounds of:
- 15 Flutter Kicks
- 15 Knees to Elbows
100 Squats
Go to www.CrossFit.com to search for exercises that you are not familiar with.
Post your comments, questions, and time.
Hey coach,
First off, I really like the workout today. It took me 52 minutes and 58 seconds to complete. If I’m not too tired from work I think later today I will also do a little bit of running or swimming just to loosen up. I did light for all the lifts because I didn’t know whether I should do heavy or light and didn’t want to hurt myself. I think that after doing the workout that I could bump them all up to about heavy weight except for the thrusters. I also had a question on the sumo deadlift high pull. The largest kettlebell I could find at the gym was only 53 lbs so I was wondering if you knew of any way I could to somehow increase the weight on that kettlebell or am I just gonna have to go buy a heavier one?
The motivational thought of the day was a great one, and I really like Einstien’s quote. It reminds of another that says “The only thing necessary for the triumph of evil is for good men to do nothing” Edmund Burke. These quotes really inspire me to make a positive difference in the world.
This was one those workouts that you just need to push thru. But it showed me that I need to keep a faster pass all the time “violence in action”. I finished in 48:21