know thyself

July 18th,2012  


5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24" box 95/65 pound Sumo-deadlift high-pull, 10 reps 95/65 pound Thruster, 10 reps Rest 1 minute


cool down: practice rope climb



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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.


It's so important to leave your pride at the door. Who cares if you can't lift as heavy as everyone else. Who cares that you come in last every time. Who cares that you can't do a pullup. You. You are the only one that cares. No one else is looking at you saying, "man he's weak, or wow, she's weak." We are a community chasing the same goal. PROGRESS, HEALTH, FITNESS, BETTERMENT of YOURSELF. come for those reasons. Cheer those beside you on no matter what. No one has ever arrived. We can always get better. I care that when you walk into the box you give your best effort. Leave excuses at the door. Leave issues at the door.Ignore all distractions. do this for yourself. I truly believe that if you do these things and devote yourself to the hour you will see the difference in your life. Everything else will become small in comparison. TRAIN FOR LIFE. see you then.