Draft Day

5 Rounds, each for TIME:
 75’ KB FR Carry
 15 Box Jump-Overs
 75’ KB FR Carry

KB RX= 53/35s

Pat Tillman

The PAT TILLMAN Foundation

Patrick Daniel Tillman 

11/6/1976–4/22/2004 

In 1998, Tillman was drafted into the NFL by the Arizona Cardinals. During his NFL career, he completed 2 Triathlons and received a graduate degree in American history. In May 2002, eight months after the September 11 attacks and after completing the fifteen remaining games of the 2001 season which followed the attacks (at a salary of $512,000 per year), Tillman turned down a contract offer of $3.6 million over three years from the Cardinals to enlist in the U.S. Army.

Pat, along with his brother Kevin, completed the Ranger Indoctrination Program in late 2002 and were assigned to the 2nd Ranger Battalion in Fort Lewis, Washington. He  served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third-highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them."

7 Rounds For Time:

 7 Deadlifts (315/205)

 200m Sprint

 15 Pull-Ups

 45 seconds Rest

Tuesday

BENCH PRESS: 10X3 @85%

-REST 2:00-3:00 B/T SETS-

DB DECLINE BENCH: 3X8 

-REST 1:00-1:30 B/T SETS-

SUPERSET:

4 SETS

 12 DEFICIT PUSH-UPS

 12 BARBELL SKULL CRUSHERS

-REST 1:30-2:00 B/T SETS-

SINGLE ARM DB FRENCH PRESS:

 3 SETS: 25 REPS (EACH SIDE)

-REST 1:00-1:30 B/T SETS-

Monday

E5MOM for 25min:

 10 Burpees

 15 Squats

 15 Push-UPs 

 20 Lunges

 20 Sit-UPs

You’re not slowing down, you’re just getting started.

Chasing youth and outrunning illness are the same pursuit, done at different speeds. A shuffle, a walk, a trot, or a sprint will all get you there. Pair consistent movement with proper nutrition, sleep, and resistance training, and you have everything you need to add more years to your life and more life to your years. The seasons change, but the goal stays the same: remain as healthy as possible, control what you can, and keep going.

FUNDAY

5 Round MAX Effort:

 :20sec Sprint

 :40sec Recover/Walk

In Teams of 2

8 Rounds Per TIME:

 10 Pull-UPs

 20 Russian Twist

 10 Dips

 10 Snatches

 10 Burpees 

 20 BAR over HOPS

 20 KB Swings

Alternate after each movement 

Thursday

4 Rounds for TIME:

 Anchor RUN

 5 Man Makers (50/35s)

 20 Box Jumps

Why CrossFit Is the Best Sport-Specific Training (Even Though It's Not Sport-Specific)

Parents want to know what sport-specific training you offer for their athlete. Coaches promise specialized programs for every sport. But here's the truth: the best preparation for any sport isn't mimicking it in the gym; it's building comprehensive fitness through CrossFit's general physical preparedness.

Wednesday

Kettlebell

Complexes & Carry Variations 

5 by 5

“Winning the day isn’t about grand strategies or long-term plans. It’s about what you do today, right now, to be better than you were yesterday.”   GEORGE RAVELING