"If you want to be a sheep, then you can be a sheep and that is okay, but you must understand the price you pay. When the wolf comes, you and your loved ones are going to die if there is not a sheepdog there to protect you. If you want to be a wolf, you can be one, but the sheepdogs are going to hunt you down and you will never have rest, safety, trust or love. But if you want to be a sheepdog and walk the warrior’s path, then you must make a conscious and moral decision every day to dedicate, equip and prepare yourself to thrive in that toxic, corrosive moment when the wolf comes knocking at the door."   -Lt. Col (Ret.) D. Grossman




25 deadlift  – 1 rep every minute on the minute. 

*Warm up to approx 75%max.  Your 1st rep starts there.  Increase / decrease weight as needed.  A missed lift does not count…  lower weight and pull again at next minute time hack.

Video: "why heels?"  http://media.crossfit.com/cf-video/CrossFit_PittCoachQAWhyHeels.wmv

 "Feeding the Machine"  by Robb Wolf (CF Nutrtion Cert):  http://robbwolf.com/?p=109

0 thoughts on “Posted: 8/18/2008

  1. maria s says:

    Just wanted to say good job to the AM crew! They give me a hard time about making them run and they say they're no good, but Shawn did it in 6:40 and Chris and Rick and Pete were just over 7. Raj and Jeremy also finished well at 8 minutes-ish. You guys keep pushing me on the lifts and I'll keep "suggesting" the runs

  2. clair says:

    way too go on the "run suggestion" maria, if you guys keep up the running you will notice a big difference in your w.o.d. times