"A friend passed through town and described how difficult it was to find training partners, much less individuals who shared his dedication and were willing to do the work. He lamented that no one ever lasted more than two weeks. Not because he hazed them but because they were lazy and wanted the result without the work. None wanted to hear that there are no shortcuts, or they might have to give something up, or make a difficult change to their routine, and existence. I was appalled though not surprised.
Time hardens habits and patterns. Choices lead to paths, and paths to destinations. One cannot know with certainty where the first steps on any path will lead but the truth is that each of us is a product of our decisions. Laziness and entitlement produce a particular outcome. Hard work and dedication produce a particular outcome. Which have you chosen?
I know the answer. And it makes me sick."- Mark Twight
5x3 Front Squat
WOD from John Welbourn
AMRAP in 15 min of:
3x power snatch 135#
6x box jump 24"
50m shuttle run
NOTES:
This was a weird workout. The load is light, the reps are low, the running is short. Hmmm power endurance anyone? You think in the back of your head that its not going to be that bad, then you get passed the first round and its all uphill. I took off sprinting on the first run, big mistake, it absolutely gassed me, I blew my load on the first round and I'm sick, body feels good, but its all in my lungs, I'm coughing like a smoker. Long story short, I needed to pace myself better, I wanted at least 10 rounds, I finished 9 with 5 seconds to spare. Oh well.
how not to front squat
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