January 15, 2011- MLK JR.’s BDAY

“Fight Gone Not Well”

3* rounds of:

Air Squat, max reps
Push-Up, max reps
Box Jump, max reps
Stationary Lunge, max reps
Burpees, max reps

Rest one minute and repeat 2 X

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep.
Score = combined score of both athletes on team!


As I said last Saturday, there is magic in team workouts and today proved me right!!!! Love when that happens! Today, we learned some things about team work and coaching. The feeling of connectedness was palpable in the gym. The energy was elevated. I, for one, was moved and happy to witness our athletes working together, coaching and encouraging, all the while holding each other accountable for our established standards. It was interesting to see how impeccable each athletes form was. It was also obvious that each athlete pushed themselves just a little bit harder in order to be accountable to their team mate. Saturdays are readily becoming one of my favorite days of the week. The team workout typifies what we are setting out to accomplish at Crossfit Santa Fe. We are able to build community and morale while accommodating large groups of athletes with a wide variety of skill. I highly encourage all of our athletes to give a Saturday workout a shot! You WILL love it!

I would like to honor Martin Luther King Jr. on the day of his birth! He was an incredible leader, philosopher and humanitarian. His words have had a huge impact on me and millions of others. “Martin Luther King, Jr. lived his life for others, dedicating his work to ensuring equal opportunity, freedom, and justice for all,” Obama said in a statement. “I encourage every American to observe this holiday in honor of Dr. King’s selfless legacy by volunteering in their own communities and by dedicating time each day to bettering the lives of those around us.” I would like to take this opportunity to share a few of my favorite MLK Jr. quotes!

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”

“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.”

“Faith is taking the first step even when you don’t see the whole staircase.”

“He who passively accepts evil is as much involved in it as he who helps to perpetrate it. He who accepts evil without protesting against it is really cooperating with it.”

“Human progress is neither automatic nor inevitable… Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.”

“An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity.”

“Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is bent.”

“Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness.”

“I believe that unarmed truth and unconditional love will have the final word in reality. This is why right, temporarily defeated, is stronger than evil triumphant.”

“I have decided to stick with love. Hate is too great a burden to bear.”

“I look to a day when people will not be judged by the color of their skin, but by the content of their character.”

“Nothing in all the world is more dangerous than sincere ignorance and conscientious stupidity.”

“The hope of a secure and livable world lies with disciplined nonconformists who are dedicated to justice, peace and brotherhood.”

There are so many, it is difficult to stop…Please leave a comment, about team workouts, MLK Jr. or whatever inspires you…






I LOVED this workout – it was exactly what I needed personally, and I always enjoy coaching / encouraging my fellow athletes! FORM is critical – we are only as strong as our weakest link and if our form sucks, then everything else we attempt is built on a weak foundation.
I highly recommend CFJ article “When Minor Becomes Major” by Tim Burke from Hybrid Athletics to read about what can happen when we don’t pay attention to the ‘small’ stuff. Just a 1cm rotation of my left heel makes the difference between recurring knee pain during squats and powerful, effective squats.
Also – the article recommended by Coach Crow a while back entitle “Your Form Sucks”.

Comment by Ana — January 17, 2011 @ 6:51 pm

Mobility WOD