We would like to wish a very happy birthday to Coach Jose Cobian and Erin King!
As many of you know, Jose is now Precision CrossFit’s general manager and has been doing a stellar job. Not only is he an exceptional coach, but also his running of the day-to-day operations has been nothing short of amazing. However, what makes Jose special is his coaching style and humility, which I admire greatly.
I have been a coach virtually all my life. I started coaching when I was in high school and never looked back. I absolutely love what I do and as that old saying goes, I have never worked a day in my entire adult life. That being said, being a great coach takes a tremendous amount of sacrifice and often with little to no recognition. However, if you ask any coach, they are ok with this because all the recognition they need is watching their athletes perform as they find success in whatever their endeavor may be. Many times we sacrifice whole days to coach an athlete at an event. We give up time with our families. We wake up early and go to bed late, and if this was not enough when we are not coaching, we are thinking of ways to improve. This not only includes self reflection, but also doing that little bit of research that could make all the difference for that one particular athlete. I know I often go to sleep at night with an athlete on my mind, thinking about how I can improve his or her performance.
Like me, Jose does not need recognition for being a stellar coach, but, damn, does it feel good to get some love every once in a while. Jose is an incredible coach and he deserves all the accolades that come along with his efforts. His willingness to learn and to develop his own coaching style make him extremely special. I often watch Jose coach and think how lucky Precision is to have him. He has a special eye for movement and knows exactly what things to say to get the most out of the athlete he is working with. When people speak about the phenomenal coaching at Precision, Jose’s name needs to be mentioned first and foremost. He accounts for half of the classes taught at Precision. All of your accomplishments should be owned by him as much as Greg or myself. Have a wonderful birthday, Jose! Enjoy the day, my friend.
Erin has been with Precision for a while now. In my encounters with him I find him to be a genuine person. He has a deep willingness to want to help others and asks for nothing in return. He trains hard and always remembers to have a good time. Erin has helped me on countless occasions, whether it be giving tips for my swimming or updating my resume. Erin truly is a “jack of all trades.” Many probably do not know this, but Erin is extremely educated and on top of the running of his various “Freddy’s” locations, he is also a college professor. Have a conversation with him, and you will be impressed with the vastness of the conversation, for the depths it will reach will leave you mesmerized. Erin is a favorite person of mine and on this day I truly want to wish him the happiest of birthdays. Enjoy the day, Erin!
WARM UP:
400 M. Run or Row
2 Rounds
10 Inch Worms
10 Scorpions
10 Lunges
Then:
Shoulder Mobility
SKILL:
Muscle Up Work
Beg: 5 x 5 Ring Swings (Remain Hollow)
Int: 3 x 5 Ice Cream Makers
3 x 5 Muscle Up Band Transitions
Adv: 3 x 5 Weighted Muscle Ups (You choose the weight)
LIFT:
Dead Lift
1 x 20 (Find Starting Weight)
*Work up to a weight you know you can hit for 20 reps straight with good technique.
WOD:
“KING”
5 Rounds
25 KBS (70/53) (53/44) (44/35) (35/26)
5 Muscle Ups
*Sub. 10 Ring Dips or 5 M.U. Transitions depending on level.
POST WOD:
Roll and Mobilize
