Manifesto

Here’s a little video to watch and then contemplate over the weekend.

When you gain confidence in the gym through work and struggle, you begin to see the way you shape and mold yourself into a better athlete. The same begins to reveal itself to you about the rest of your life and how shaping and molding your own reality comes through your thoughts and actions.

Thanks to CrossFit Invictus for bringing the video and thoughts behind it to our attention.

Enter your 1 Rep Max below to calculate your 4 week cycle

	Set 1	Set 2	Set 3
Week 1	5 x 65%	5 x 75%	5+ x 85%
Week 2	3 x 70%	3 x 80%	3+ x 90%
Week 3	5 x 75%	3 x 85%	1+ x 95%
Week 4 (deload)	5 x 40%	5 x 50%	5 x 60%

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WOD – 8.10.2012

5/3/1 Squat – Week 3
5 reps, 75% 1RM
3 reps, 85% 1RM
1+ reps, 95% 1RM

Squat 3 X 5 for those with no 1-rep max

5 Rounds:
:45 work/:15 rest Wallballs
:45 work/:15 rest Russian Swings