205…

205…
205 is the number that will haunt me for the rest of the year. This is where I finished in the northeast this year. Last I finished 172. I know this year I went into the opens a better athlete and I know that I still am. Then why did I finish worse then my first year? And to be honest I really don’t know. This years opens were definitely an eye opener for me. And I could easily get down on myself and quit on myself. But I refuse to do that because I am a competitor, an athlete, a warrior, and I don’t expect anything but the best from myself. I learned what my weaknesses are and I even learned that I am truly scared of CrossFit, but I think at the end of the day that is why we all do it because even though we are scared there is that one moment in CrossFit that we do something that we thought we could never do. And it keeps us hooked and addicted.
So take this opens and learn from it. Write down three goals. Get with a coach and work on weaknesses and technique. Don’t let the opens scare you away but let them fire you the F**K up for next year. I have seen all of you over the past 5 weeks do amazing things and I know that you will continue to do great things. Keep charging, keep working because at the end of the day HONEST hard work pays off. I am so proud of all you. You guys and gals pump me up to do better and I promise you next year I am going to do better not only for myself but for all of you!

-Coach Cesar

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– back ext.
– yoga push up
– wall angels
– 10 pulls on rower *form

FITNESS-
A. DL x 5 x 3, rest 60 sec
B.1 CG BP x 5 x 3, rest 20 seconds
B.2 Elevated Plyo push ups x 10 sec. amrap x 3, rest 90 seconds
+
18-15-12-9-6-3
KB DL @ 225/135
no push up burpee plate jump

PERFORMANCE-
A. DL; 80% x 1 x 2, 85% x 1, 90% x 1
B.1 CG BP x 3 x 3, rest 20 seconds
B.2 Plyo push ups x 10 sec. amrap x 3, rest 90 seconds
+
15-12-9-6-12-15
DL @ 225/135
no push up burpee box jump, 24/20”