A great quote from Greg Glassman:

“Crossfit is the Lifeboat in the Tsunami of Disease”.  YUP!


TIP #14:

Deep practice is not measured in minutes or hours, but in the number of high-quality reaches and repetitions you make – basically, how many new connections you form in your brain.
Instead of counting minutes or hours, count reaches and reps.
Instead of saying, “I’m going to practice piano for twenty minutes,” tell yourself, “I’m going to do five intensive reps of that new song.”


3 x 5 Good Mornings 

Work up in weight

Tabata : 8 intervals

air squat


Hollow Rock

Push Up

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