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A) 3 Rounds for quality pacing
500m Row
400m Run
**Keep each round within 10-15sec of each other**
**17 min cutoff**

B) BS Heavy single (20 min)
**If you PR, use PR as new 1RM for remainder of cycle**

C) 5 RFR (:30:30)
Weighted pull-ups
Candlestick levers


“Horrible Hundred” (plus 400)
-Courtesy Crossfit One World

For Time:
25 DL (215/173)
25 Sq. Cl. & J (125/83)
25 Thruster (75/53)
25 OHS (45/33)
400m run
**20min cap.
Must strip own bar. Runs finishing after 20min will read as DNF. Scale accordingly.**
**Compare to 7/11/13**Have you ever heard the phrase “pull yourself up by your bootstraps?” It’s an old idiom that suggests that you can, in one motion, begin a self-perpetuating process of growth and improvement. Literally starting from being on the ground, grabbing your bootstraps, pulling yourself off of it, you’d start a continuous chain of events that improves on the one before.

A similar process happens each time you turn on your computer (it’s where we get the term “booting” a computer). With a single input – pressing “power” – a simple program loads, which loads and runs a more complex one, which tests and configures its environment, loads more programs, tests and configures, and so on.

Your computer, starting with one step, pulls itself up by its bootstraps. It improves itself and increases its ability to function by its own internal efforts, step by step. No continual input form the outside is required. Each program, in essence, has the capacity to create or start a bigger, more complex, even more global, program. And it can’t start at the global program, it has to start at “power on.”

That’s the nature of building a program of self improvement. Just like jumping from “power on” to fully functioning without those interim steps wouldn’t work for your computer (it would require more power than it has and even more than it “knows” how to do at the stage it’s at), going from where you are to where you “want to be” in one single step will burn you out. You’ll know you’re going to hard or fast if you’re having to input more power than you have to spare.

Like a grain of sand turning into a pearl or a snowflake into a snowball, each step is not only responsible for a part of the end product’s surface, but for the underlying structure that will support it. Imagine a snowflake “trying” to immediately attract all the snow it would need to become a snowball. Not only would it be impossible to do, but the structure that makes it all stick that gets built in during the gathering would be missing. A little is added, parts “link” together, more is added, and so on.

All steps matter. There is no piece that is too small or unimportant. And the most important step is the first step. Even when the full picture is realized, the first pieces never go away. The new ones go beyond them and encompass them. Those early stages are the giants whose shoulders your eventual success stands on.

I’m often asked what the best thing to start with is. My answer is: the thing you’ll do. You should like it and it should be within your grasp. Starting is starting – from where you are and what you know. Without that initial kick start nothing will happen. Don’t worry about what other people are doing. You don’t have to think about what any trendy fitness magazine says. If you can’t do what they’re doing, don’t. Find your kick start and pull yourself up by your bootstraps.




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