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December 1, 2008 “Show Up,Don’t Quit” & “Set Goals”

December 01, 2008

It was a great November. We welcomed some new faces, had some fun guests and made a lot of progress. Special thanks to Brendan from the Yale Rowing team. He had terrific work capacity and often made it look easy (22min on the 21’s workout!) He offered some great tips for us on the rower I will happily pass along. 

Are you finding yourself more tired and a little run down as we approach winter? Now is the time that you need to find ways to stay motivated. Watch the videos on cf.com, you tube, & vimeo. Read the Journal. Ward off apathy by keeping a simple focus free from all the “options”  your mind runs through. How about “Show Up,Don’t Quit.” Can be the December Motto.
Also have you set goals? Good if you do,start if you don’t. Write them down. Other wise they are just a passing thought or some would say just a wish. Set 3 goals for December, write them down, and share them with the group. whether it’s using a smaller band for pull-ups or a 4min mile-let’s get them in writing and make them known. Bring them in and we will review them Monday.
Mine are 
10 Handstand Push-Ups (Right now I have 3)
375 Deadlift (I have never done more than 340)
10 Pistols (One legged squats-I can do 2 on each leg)
I am now accountable and it’s out there. I’ll let you know Jan. 1,2009 how I fared.
Monday
 WOD
21-15-9 For Time
Box Jumps Medium Box
Thrusters 75/45
Sumo Deadlift High Pull 75/45
The Thruster

The Sumo Deadlift High Pull

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  1. Brendan McCook Reply

    Hey Mark,

    Just wanted to let you know I got my first muscle up today. I was teaching my teammate what you showed me and as I demonstrated, bam! there it was. By the end of the day my teammate also had it, so two more rowers now have muscle ups here thanks to you.

    All the best,
    Brendan

  2. Mark Lee Reply

    WOW! Thats incredible-you must have felt awesome! Good job teaching your fellow rower as well!
    It was great having you at C3-with only 3 months of Crossfitting you are doing some very impressive work. Hope to see you soon, and again congradulations-that’s all you!
    Mark

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