That Whistle

Saturday Feb 15 2020

The elite. The elite get to set PR's. The elite get to train like a competitor. The elite get to do Hero workouts. The elite get the best coaching (they really don't though but that's a topic for another day). Through the years I've heard those words spoken and it was always accompanied by the next phrase saying something about the general population and how they should not be doing any of these things. I actually agree 100% with all those things but since I feel that I have no right in deciding who's elite or not elite, within this gym everyone will bear the elite card. This morning at 8:15am we will be hosting our weekly community workout, everyone is welcome to come and see what "Forging Elite Fitness" truly is and maybe sign on up to be elite yourself!
Have an elite Saturday
1.) That Whistle
50 Air Squat
5 Burpees to target
5 Toes to Bar
40 Air Squat
10 Burpees to target
10 Toes to Bar
30 Air Squat
15 Burpees to target
15 Toes to Bar
20 Air Squat
20 Burpee to target
20 Toes to Bar
10 Air Squat
25 Burpee to target
25 Toes to Bar
**Choose 1 extra credit to complete in class**
*2.) 4 Back Squat @ 70% every 2:30 for 5 rounds
*3.) Every 3 minutes for 4 rounds
5 Deadlift 315/225lb (70%) 
20’ Handstand Walk
5 Bar Muscle Ups
20’ Handstand Walk
*4.) 10 total reps of: Floor->Hang->Pause 2 sec.->Floor->Clean @ 80%
note: rest no more than 2 minutes between reps
*5.) 5 rounds
10 GHD Sit-ups
10 second hold with body parallel to floor 

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Theresa Rosenquist52d

^^^Grace πŸŸͺ’d!! πŸ˜ƒ
And β€œThe difference between training the elite athlete and training the non-elite athlete is a matter of scale.” - Glassman

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Back Squat 175. Felt good.
*2.) complete @ 275# / EMOM10 (from 2-10-20) of 3 ring MUs on odd minutes & 10 GHD sit-ups on even minutes complete.
15:10 Toes to j cup
Free wod. BS 165. #3 ECβœ… Super fun day!