150424 - Give it All You've Got!

Sometimes you just wake up tired. Or sore. Or grumpy. Or all three. You still should get into the gym. Even if you don't think you'll be able to give 100% to the workout. 

All you can do is all you can do. Giving it your all will always be enough for me. 

I see people give it their all, despite crappy circumstances each day and if anything they leave with a sense of satisfaction, that one thing went right for them.

Don't prevent yourself from feeling that feeling today. Get your sore, tired, stressed-out, grumpy body in here. The weights don't judge. They just want to be lifted.

Lift them and they might just lift you!

General Warm-Up
3 rounds
50 double-unders
10 squat jumps 1-2' height
2x 2-in, Ickey Shuffle drills for speed

CrossFit
Strength
Clean to front squat 5, 5, 3, 3, 3
WOD
Timecap "Kelly"
5 rounds or AMRAP 20:
400m run
30 box jumps M:24 F:20
30 wall balls M:20 to 10' F:14 to 9'

5/3/1
Week 3 Back squat
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
Timecap "Kelly"
5 rounds or AMRAP 20:
400m run
30 box jumps M:24 F:20
30 wall balls M:20 to 10' F:14 to 9'