Who did what now??

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Thursday’s Workout
Bring a Friend Day!
As many rounds as possible in 20 minutes, with a partner:
200m Row
5 Burpees
5 Pull up – partner assist if needed
1 Person working at a time

…and coming Friday
Bring a Friend Day!
For time, with a partner:
150 Walking lunges — non-lunging partner holds squat
100 Kettlebell Swings — non-swinging partner holds plank (24/16)
75 Push ups — non-pushing partner holds plate overhead (45/25)
Alternate as necessary
All reps of each movement must be completed before moving to the next movementOn Tuesday at CFLA the prescription was a 20 minute 1RM Back Squat. Now, I’ve seen people in the Games do things like that, but typically, when we lift, we do lots of mobilization, tons of warm up, and THEN take 20-30 minutes to hit an one rep max. On this day you guys had 20 minutes to do it all. Was a one rep max even possible?

Well let me tell you what happened at 7am on Tuesday. EVERYONE hit a PR! Every single person in that class, in spite of expectations, lifted a weight they had never lifted before. With minimal, though intentional, warming up and mobilizing, people hit something that previously had taken twice as long.

Is there value in taking lots of time to mobilize and warm up? Absolutely. The challenge becomes not letting what you’ve done before be the only context for what is possible. It takes something to shift your perspective to outside of what you already know — it takes vision, guts, determination, faith, and a willingness to surprise yourself.

Nice work, 7am. And nice work to everyone who broke the game on Tuesday and PR’d on their squat. Keep it comin’!

CrossFitLA ImageThe citizens of PR Nation



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