February 7, 2011
Skill: ring dips
Strength(Forza): 2 sets of ring dips until failure
WOD: 2 Heavy Dead Lifts(315/185)
7 Box jumps
2 Heavy DLs
7 One legged squats(on each leg)
2 Heavy DLs
7 Toes to bar
20 minute AMRAP
We created this workout for of one of our favorite, most committed, most congenial Crossfitters, Mona Malec. It is Mona’s birthday today(2/7) and we wanted to honor Mona with a special workout to show her how much we love and value her. Mona has been an incredible inspiration to us all. She shows up 5 days a week, works hard and pretty much giggles her way through the most challenging workouts.We would also like to bestow on Mona the highest accolade imaginable. As Mona was stripping her bar of the 140 Lbs that she added to her 45 Lb bar(that’s a whopping 185 pound dead lift in a met-con workout people), she was carrying a 45 Lb plate and smiling huge and she said ‘this is what I have lost since I started Crossfit”. Holy smokes. What a revelation!!!! That is a major accomplishment! Mona joined Undisputed in June of 2010. She has worked hard and 2 1/2 months ago joined the paleo challenge(2 months of the paleo diet). The results are undeniable and impressive. We are so proud to have Mona as part of our TRIBE! WE LOVE YOU MONA!
While we are on the subject of people that we love, there is another very special birthday at the gym today! The man who made this all possible, Tait Fletcher, also celebrated his birthday today. Knowing Mona and Tait, it makes a lot of sense that they share the same birthday.
We would like to express our extreme gratitude to Tait for hanging in there through some tough times and creating a space that we can all come together and support each other in the betterment of our physicality, our health, our community and our lives in general. What you have provided for us is invaluable. It is unique and it is extraordinary. There is no place like it on earth and it is because of you! Thank you. Thank you. Thank you. We love you!