CrossFit Lifted – CrossFit
6 at 70-75%
4 At 80-85%
2 AT 92%+
Dougie Fresh (part one) (AMRAP – Rounds and Reps)
8 min. AMRAP:
12 burpees to a target (pullup bar)
5 box step overs (holding a single 55/35 DB in one arm)
5 deadlifts (155/105)
rest 4 minutes, then:
Dougie Fresh (part two) (AMRAP – Rounds and Reps)
8 min. AMRAP:
12 HR Pushups
5 toes to bar
5 single arm DB push press (55/35- not 5 each arm, 5 total, but alternate arms each round)
There isn’t a language that contains words meaningful enough to describe what my dad means to me, but I’ll give it a shot:
The second I start to become full of myself and look around at what we’ve built here over the last four years, I remind myself I had very little to do with it and instantly I am humbled. My dad (mom and wife too, but this is one’s for dad) has not only been the most powerful influence on how I live my life and treat others, but has also stuck by me through every trial and tribulation.
My dad puts in countless hours at the gym, spends countless hours with his grandkids, and drops virtually anything that he is doing for his family. He is the absolute model when it comes to endless work ethic. Everything I know about hard work, family, and how you treat others, I’ve learned from him.
I have no qualms in admitting that there is no shot that I would be where I am today without my dad. This gym runs, because of my dad. My dad is my hero.
The second you start to think you come close to being as great as my dad, think again. You’re not, so take a seat (no offense guys, it is what it is).
Happy Birthday, dad. I know it’s a day early, but I want the whole gym to be able to celebrate the best man I’ve ever known. I love you.