Workout of the Day

Your team...


This is the SC Gators U-8 rugby team. I get a lot from watching these little guys. They arrive en-mass...the car doors open and they flood the field jumping, running, tackling, it's absolutely crazy for the first 15 minutes. I think the boys playing soccer fear for their lives when they arrive. Then the coaches and parents start corralling them and they start their training. If you could harness the energy on the field in that first 15 minutes, I'm convinced you could power a city. Imagine herding kittens but bigger.

The thing that catches my attention most is that they are all very different boys. Some are considerably younger than the others. They all come in different shapes and sizes. Each with his own ability level. Despite the challenges that a group of young boys provides they are already becoming a unified team. Sure this kid can catch or pass better, but the other child can sprint past him like it's no bodies business. Then there are the big kids, they don't move real fast sometimes they fumble the ball, but they take up enough space to make things difficult, especially since they don't fall over as easily. Gonna have to look out for those guys in the years to come.

With all this diversity I am reminded of our own community of fitness friends. Everyone is different, everyone has their own perspective, their own unique goals and aspirations, their own likes and dislikes. No one is the same. Each person has their own ability level. People have their own personal athletic adventures outside of the gym too. In fact many of the people that have walked through our doors end up continuing the journey with other endeavors along with our CrossFit Training. If you asked them before they started training with us what they thought they'd be doing with their spare time in a year, I'm most certain almost all of them wouldn't be able to tell that they would be where they are right now.

As I look at everyone that trains...I can't help but think a few things.

The runner's will run.

The swimmers will swim.

That strongmen will carry.

The weightlifters will snatch.

The powerlifters will deadlift.

The field athletes will play.

The bodybuilders will do pulldowns and curls.

In between all of that diversity we will have a lot of fun. We will try a lot of new stuff and we will learn a ton of new shit. Most of our "gains" will be unique and specific to our own person and what is undoubtedly true is that we are all on the same team. We are united by a common cause. We all share a passion for self improvement, for the struggle that lets us know our effort is worth it.

-Lift Strong and Prosper

P.S. To all of my runners...look at those boys lean. It's natural at that age, no one taught them to do it. It really just comes down to science...

Today's Program

Fitness/ Performance

Chose One of the Following

50-40-30-20-10 rep rounds
Double Unders

21-15-9 reps, for time
Thruster 95 lbs/ 65lbs

21-15-9 reps, for time
Clean 135 lbs/ 95 lbs
Ring Dips