Friday, 23 March, 2012


Friday, 23 March, 2012

Mike B sticking the landing during the 3rd CrossFit Open workout. Many of you stepped outside of your comfort zone to compete these last 5 weeks. Congratulations to all of you.

I was finally able to see the movie “Act of Valor” this week and have to say that I was impressed. I recommend it very highly as it is relatively accurate in it’s depiction of life as a special operator. At the end of the movie, one of the characters recites a poem from the Shawnee Chief Tecumseh:
“Live your life that the fear of death can never enter your heart.
Trouble no one about his religion.
Respect others in their views and demand that they respect yours.
Love your life, perfect your life, beautify all things in your life.
Seek to make your life long and of service to your people.
Prepare a noble death song for the day when you go over the great divide.
Always give a word or sign of salute when meeting or passing a friend,
or even a stranger, if in a lonely place.
Show respect to all people, but grovel to none.
When you rise in the morning, give thanks for the light,
for your life, for your strength.
Give thanks for your food and for the joy of living.
If you see no reason to give thanks, the fault lies in yourself.
Abuse no one and no thing, for abuse turns the wise ones to fools
and robs the spirit of its vision.
When your time comes to die,
be not like those whose hearts are filled with fear of death,
so that when their time comes they weep and pray for a little more time
to live their lives over again in a different way.
Sing your death song, and die like a hero going home.”

Workout of the Day

External Rotation Ball Drill

In Teams of 5, 3 rounds of As Many reps as possible in 1 minute of each of the following exercises:
Wall Ball
Muscle Ups
Snatches (95/ 65)