When NFL veteran Dana Stubblefield first walked into our box 3 years ago, he enjoyed his baseline workout with a puke bucket next to him for the duration of the WOD. He is now tackling most WODs using full range of motion and getting the most out of his abundant amount of strength. Like most CrossFitters with prior athletic injuries, Dana realizes how therapeutic the movements are when performed correctly. We enjoy his company as the morning ring leader and motivates everyone especially during the strength portion of the hour. People like Dana with his enthusiasm and charisma bring so much energy to our box. With a jovial attitude and healthy outlook on life, we can greatly affect others in positive ways as demonstrated by Mr. Stubblefield himself.
We are looking at high volume squat cleans total for both WODs. Keep the weight light for the EMOM WOD and go for touch and go reps knowing to tighten your core when your trunk is upright.
Focus on efficiency by adjusting bar position, speed and timing of breathing. Practice economy of movement under engine duress.
Every minute on the minute for 10 minutes complete 2 squat cleans.View Gym Results
Max rounds in 3 minutes of:
- #185/125 pound squat cleans, 2 reps
- #185/125 pound Deadlifts, 5 reps
- 8 Bar Facing Burpees
Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.
“Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.” ― Martin Luther King, Jr., A Testament of Hope: The Essential Writings and Speeches