15 minutes to a establish a 3RM Back Squat.
3 rounds for total reps of:
90 sec. ME Power Cleans 135/95#
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest
Maximun Effort, in this case, is as many reps as you can.
Congratulations to the CrossFit Games 2013 winners! (photos courtesy of CrossFit.com)
Seduced by the Illusion: The Truth About Transformation Photos “Forget about the quick transformations and focus on a life of healthy eating, well-managed stress levels, quality sleep and plenty of movement. Spend time with people who have similar goals and values and take time to appreciate yourself the way you are right now. Don’t beat yourself up if you eat a cookie, just enjoy that cookie and everything else life has to offer.”—Andrew Dixon, Huffington Post
[Note: The above article is a must read just to see what the author was able to do with his own “transformation” photos. Andrew Dixon took “before” photos and “after” photos, of himself, about an hour apart from each other. The difference in his appearance just by altering his posture, shaving his face, head and body, sucking in his gut and changing the lighting for the photos, is remarkable. You’ll never look at an advertisement for a fat-burner, or exercise program the same way ever again!]–George
The Issue With Pictures “And I thought, I’ve been brainwashed to think that my legs are not beautiful. I’ve been brainwashed—by my society, yes, but I myself haven’t exactly raged against the machine, have I?—to believe that their circumference and composition make them repulsive. Unacceptable. To be changed.
But you know what their circumference and composition actually make them?
Perfectly functional ones, in fact.“—The Fat CrossFitter (“This blog is not about how to do CrossFit correctly; it’s about how I do it fatly.”