Tuesday – 140805

Janelle - Box Jump

Janelle Schroeder

Janelle was already a pretty phenomenal athlete when she showed up to 314 back in May 2013. Her CrossFit gym in Arizona (CrossFit SouthWest) deserves much credit.

But what I value about Janelle over her athleticism is her quiet persistence. She has been to the gym over 150 times in the last year. (No joke. Do the math.) When people come to me for the first time asking how much they can lose in a week or a month, I can’t help but shake my head. Because of people like Janelle.

Get active 3-4 times per week, eat reasonably, and do it for a year or two or three. Or do it for your whole life.

Janelle, I love it when you walk into my class. Because I value hard work, and I especially value consistent commitment over time. Thanks for being such a strong part of the 314 Community.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

Strict Press
5-3-1+
90%(75%-85%-95%)

WOD

EMOM 5 Box Jumps 24/20

30 Push Press 135/95
30 Hang Power Cleans
30 Deadlifts

Cooldown

1k Row

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