Finding Balance

I often commend people on their ability to participate in extracurricular activities outside of the gym.  For example, we have several long-distance runners, triathletes, yogis, etc., that all use CFLA as their core strength and conditioning program, but also gain fun, excitement, and especially challenge outside the box. 

I had the opportunity to participate in a great yoga session this past Saturday afternoon, and it was absolutely just what I needed.  I look at Crossfit and Yoga as two extremes, and having the ability to speed up or slow down when required, makes me feel good, and accomplished.  Being able to find myself breathing consciously, focusing on every little movement I make, while remaining present in my mind, body, and spirit, embodies the yoga practice, and I’m looking to use it as a means of decompression (and of course a good stretch). 

I’m looking to slow things down a bit, to concentrate on the present, and perhaps a mix of yoga practice with my usual Crossfit practice will be just the right medicine.

Ahhh yes, this means balance, isn’t that what life is about?!  Get out there and find your balance. 

Wednesday’s Workout:

In honor of Veteran’s Day, we will be remembering those that serve our great country!


On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11-based rep scheme represents the rich history of Veterans Day.

– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars

– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

100m Sprint
11 Situps
11 Air squats
100m Sprint
22 Situps
22 Air squats
100m Sprint
33 Situps
33 Air squats

–Add 11 to the situps and air squats for each additional round–

2min Rest

100m Sprint
11 Pushups
11 Box jumps (24/20)
100m Sprint
22 Pushups
22 Box jumps (24/20)
100m Sprint
33 Pushups

–Add 11 to the pushups and box jumps for each additional round–

And Coming Thursday:

A) 3 RFQ  at  ≤ 7 RPE (:30:30)
Kipping dips
Toes to bar
Double unders

B) EMOM 10
2 Power cleans

Weighted chinups
Work up to heavy 2

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