CrossFit Quantico

Workout of the Day “Elizabethan”
10 95# cleans
10 Ring Dips
200 m run
Five rounds for time

Weather: 75 deg and sunny. A gorgeous spring day in Virginia

Participation: More than we could count today.

Jamie Conrad turned in the high performance for the day with a blistering 14:02. Nice job! Cleans were scaled from 95 lbs – 22 lbs. Newcomers worked through a similar protocol using Med Balls and pushups.

If anyone is a little discouraged after their performance today, I’d like to note that the clean is a highly athletic movement that athletes can spend years mastering. You didn’t throw a perfect spiral the first time you picked up a football, so don’t get down if you didn’t nail the cleans today. I’d like to reference Major Andrew Thompson CrossFit Journal article, ”Characteristics of a World Class Trainee”. Give it a read when you get the chance.

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“Success is peace of mind which is a direct result of self-satisfaction in knowing that you made the effort to become the best of which you are capable”
-John Wooden