150423 - So You Played Football in High School and Were Pretty Good.

I don't care. 

I said it. Whatever you were good at in the past (for some folks it was in the waaaaaaay past) doesn't matter now. What matters now is what you do now. Set goals higher than you were able to achieve as a 16, 17, 18 year old. Climb that rope, get that best 5k time, safely lift 300lbs over your head. Don't wallow in past glories. 

The glory days are in front of you, not behind you. 

Now the converse is true as well. If you weren't good at sports in school, I don't care. You're good at stuff now. Look at your double-unders, your deadlift max, your pull-ups. You're doing things the high-school you couldn't even imagine. You're voluntarily suffering for 19 minutes in the "NOTabata Crippler." You're stronger, faster and better looking than you were back then. 

So don't live in the past. Revel in the fact that your physical future is unwritten, and CFNFC is giving you a pen. 

General Warm-Up
3 rounds
200m row or run
10 hand release push-ups
5 wall walks
10 lunging PVC pass-thrus

CrossFit
WOD
"Fran"
21-15-9
Thrusters M:95 F:65
Pull-ups

5/3/1
Week 3 Bench press
Specific warm up
5 x 40%
5 x 50%
3 x 60%
Work sets
5 x 75%
3 x 85%
1 x 95%
Accessory work
3, 3, 3, 3, 3 rope climbs
10, 10 , 10 ring dips