A very happy birthday goes out to the “Champ,” Alix Furgang. Alix is one of my favorite athletes to coach. Everyone that knows me well respects that there is one trait I always look for in an athlete… heart. I myself was never the best athlete growing up, but I had a tremendous work ethic, was ferociously competitive, and had a ton of heart. These same things which defined me as an athlete clearly define Alix as well. Alix is willing to outwork everyone. As I always say, “Hard work beats talent when talent doesn’t work hard.” Since coming to Precision two years ago, Alix has found herself on the podium a multitude of times. Each time it was never easy for her, but her heart and her ability to dig always trumped the talent around her. Alix, you truly are a coach’s dream. You are one of those athletes I speak about to other coaches quite often. I will take an athlete like you any day. Have a very special birthday and well deserved month of rest. Enjoy!
Fitness – Strength – Community
WARM UP:
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 OHS
10 Push Ups
Then:
Hip Mobility
LIFT:
Back Squat
8 @ 70%
6 @ 75%
6 @ 80%
6 @ 85%
Front Squat
5 @ 75%
5 @ 80%
5 @ 85%
WOD:
“11.4”
AMRAP 10
60 Bar Facing Burpees
30 OHS (120/100) (95/65) (75/55) (65/45)
10 Ring Muscle Ups
*Sub. OHS for Back Squats and Muscle Ups for Strict C2B Pull Ups accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
Mobilize Shoulders and Hips