Empire State CrossFit

November 14

“Nothing in the world can take the place of persistence.  Talent will not, nothing is more common than unsuccessful men with talent.  Genius will not; unrewarded genius is almost a proverb.  Education will not; the world is full of educated derelicts.  Persistence and determination are omnipotent.  The slogan ‘press on’ has solved and always will solve more problem of the human race.”
-Calvin Coolidge, 1923.  “Silent Cal” did not speak often, but when he did, people listened.
8 min. amrap
5 burpees
3 muscle ups or 10 pullups
15 box jumps 24/20
rest exactly 5min
20 k.b. swings 53/35
30 situps
40 dubs
cash out work on halting clean deadlift

10 Responses

  1. johnnann52 says:

    u should just put that whole quote on the t-shirt.. love it

    • cfbeaker says:

      If we don’t have enough room on the shirt for the entire quote, could put down the words “talent” “genius” and “education” (all crossed out) and then follow them with the first line of the quote: “Nothing in the world can take the place of persistence.”

  2. Wildthing says:

    Felt good today so decided to throw a little running…
    2.5 miles
    WOD#1: 4 rounds and 9 pull ups
    WOD#2: 2 rounds and 30 sit ups at Rx
    Finished with 2.5 mile run and now a hot shower.

  3. erikaungargames says:

    6am had a full house! 🙂
    Wod 1 -4 +1 pull up ( I am getting worse at pull ups every day)
    Wod 2 – 3+ 30 sit ups
    Great coaching Chuck!

  4. gandhi765 says:

    Wod 1 6 rds rx
    Wod 2 3 plus 22 reps

  5. paulyd42 says:

    1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).

    2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly). – 165,185,205,205,215,225,235,245,250,250

    Felt horrible today, was not moving well at all w/ the olympic lifts.

    3) 5×10 GHD raises – something i desperately need to develop some of my weaknesses (hamstring/posterior chain strength) – these will become routine in my programming the next 16 weeks.

    4) 5×5 low bar backsquat – 185,205,225,255,275

  6. johnnann52 says:

    ur on to sumtin here bk

  7. johnnann52 says:

    wod 1 – 5 box jumps short of 5 rounds (strung all MU’s)
    wod 2 2 rds and 5 situps

  8. boylanspeech says:

    WOD1: 3 + 2 burpees; WOD2: 2 even.

    Halting clean deadlift… I guess I did them right. Did a few reps at 275lbs…could have went heavier.

  9. cableguy6am says:

    WOD 1: 5 + 4 pull-ups
    WOD 2: 2 + 8 kbs