The Beard….

The Crossfit season is just two days away! As I sit here and write this I reflect back to my first ever Crossfit work out in July of 2008. I remember one of my good friends Amanda telling me to come do a partner work out with her at Crossfit Milford. I had no clue what Crossfit was but with a spec ops. contract for the Navy I knew I had to be in the best shape of my life. I remember walking into the old CFM building, looking around, and saying WTF is going on? I remember our work out was a partner work out…Partner A would run an 800…while partner B did “Cindy”. I remember I did all my pull ups strict because I had no idea what a kipping pull up was and they just looked stupid. After that day I was in love…I was in love with the work outs…the community…the intensity…EVERYTHING!!!

Fast forward 6 years…here I am still in love with Crossfit. I love different things about it now. I love teaching. I love seeing you all succeed. I love seeing the smiles after a PR. And I love it even more as an athlete.

This year I head into the opens better than last year. I know that I still have room to grow but I am excited for this year. Back in October I saw that Chris Spealler (one of my idols in the crossfit world) was growing his beard for the opens and I thought it was a cool idea. First of all I spent 4 years of my life shaving everyday to put on my uniform that I wore very proudly, but now I had the opportunity to really move on from that. I looked at is as freedom, but most importantly I looked at it as a time to focus on nothing but training. This beard has grown and grown. I hear complaints about it every day. But I look at this beard in the mirror now and know that these past couple of months I have worked my ass off. Each day it grew and so did I as an athlete. I am not saying that every day was a success but every day I put in work. This beard shows me that I am ready to do my best and ready for the opens!!!
-Cesar

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x band walk
– ring row
– RDL
– Double unders

FITNESS-
A.1 Back Squat; x 5 x 3 sets
A.2 Wide grip RDL @ 3222 x 3 x 3 sets
A.3 CG bench press x 5 x 3 sets
A.4 BB Bent over row x 5 x 3 sets
+
3 rounds
10 burpees
10 goblet squats
10 ring rows
100 jump rope singles
rest 90 sec b/t rounds

PERFORMANCE-
A.1 Back Squat; 65% 21×1 x 5 x 3 sets, rest 60 sec
A.2 Snatch grip grip RDL @ 3222 x 3 x 3 sets, rest 60 sec
+
3 rounds
35 double unders
7 burpee pull ups
10 squat cleans, 115/75
7 burpee pull ups
35 double unders
rest time = work time
*look to increase your intensity each round; 90/95/100%




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