“Nothing is more noble, nothing more venerable than fidelity. Faithfulness and truth are the most sacred excellences and endowments of the human mind.”-Cicero.
“Six mistakes mankind keeps making century after century: Believing that personal gain is made by crushing others; worrying about things that cannot be changed or corrected; insisting that a thing is impossible because we cannot accomplish it; refusing to set aside trivial preferences;neglecting development and refinement of the mind; attempting to compel others to believe and live as we do.“-Cicero.
Today are two big events. First, Coach Sam will be biking one cal. per dollar donated to support Iron Crab Barbell at USAPL Raw Nationals which starts in one week! You can still support your coaches and classmates after his biking, but donate now to make him suffer today! Second, the first Open announcement takes place live at 8pm EST tonight for the start of the second Open of the year!
Fitness
1.deadlift 30% x 10, 40% x 10, 50% x 10, 60% x 10; all % off 3RM on 10.01.19
3 rounds for time of:
-10 burpees
-12 toes to bar
-14 double unders
-16 air squat
Performance & Sport
1.deadlift 30% x 10, 40% x 10, 50% x 10, 60% x 10; all % off 3RM on 10.01.19
alternating EMOM for 12 min. of:
-100% bar muscle up bar pace from 10.03.19*
-4 ground to overhead anyway #155m #105f
-max UB double unders
*math for bar muscle up pace
total bar muscle ups/3 = 100% bar muscle up pace per minute
