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Oakdale, CA 95361
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The Path

March 13, 2013

100 Man-Ass Pounds and One Full Year at the Worst Gym Ever.  I hope your sarcasm meters are turned fully up for this one.  if not, capsule turn your sarcasm meter up to 10.  I find many similarities to the programming he’s describing and what you see at CFO.  And some of the complaining 😉

Yes, sometimes it feels like we are at war with your legs.  Sometimes, it feels like we are at war with your shoulders.  Yes, piling weight on your back hurts.  Oh, and loading a bar in the front rack hurts too.  And everything hurts your poor little wrists.  And yes, the lifts are tough, and may frustrate you.  This is the path, and the path is hard.  But there are few things in life as satisfying as becoming stronger and more competent.  As Mark Rippetoe said, “Strong people are harder to kill, and more useful in general.”  I still haven’t found the Rip quote where he said getting strong would be easy.  Or comfortable.

And there should be nothing as satisfying as running into a younger version of yourself.  He/she may be younger, but you are stronger, faster, more efficient.  You know how to load your hamstrings and use your hips.  You are more fit.  You are still a work in progress, but you are becoming the total package.  And you will whip their monkey ass.

 13.2 drops Wednesday at 5pm.  We’ll be testing it out at 6:30pm.  Please review my post from Monday on how to schedule your week.  You can do the WOD, but this may not be the ideal time.IMG_5879

Gina – walking the path


Workout of the Day


Shoulder Press

Build to a heavy 3.  Add 5# to your lift from last week.





400m run

21 Kettlebell Swings 53/35

12 Pullups

“Helen” is a classic CrossFit tester.  If you are able to perform Helen as RX, I would recommend you do so.  If not, scale for speed.  A good goal is 3 minutes per round.  There will be a 20 minute cap.

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