9 December 2016 9 December 2016
Friday 9 December 2016 '9 December 2016'

14408907_10208489886150171_117752487_n“I told Steve weeks ago that I would write a shout-out for CrossFit Burn’s 4 year anniversary and I’ve been sitting on it, trying to find the right words. Turns out no matter how much you love a place, putting that love into words is more difficult than it seems! As many of you know I am currently chipping away at my masters in Physician Assistant studies at Elon University in Burlington, NC. Most of our lectures are a phlegmatic combination of textbook material and clinical practical application. However, today’s lecture finally helped me settle on what it was that made CrossFit Burn such an impactful part of my life. This lecture was from a 31 yr old gentleman who was diagnosed with Muscular Dystrophy at 14 months of age. He was given until 18 months of age to live. All of a sudden my complaints about those hundred snatches yesterday or scaling because I can’t do muscle up’s yet made me feel like the smallest person in the world. Okay so now it sounds like I’m knocking CrossFit because we whine about workouts, scaling, and petty complaints like “I didn’t even get my old 1 RM.” Stick with me, I’m going somewhere. To make a long lecture short: his advice; “if you do everything with half your ability, its not going to work.” Suddenly, that which makes CrossFit Burn so special became clear. In the year that I have been there, I have yet to see anyone do anything with half of his or her ability. That’s a bold statement for a gym. That’s an even bolder statement for a gym that may casually ask you to do 150 wallballs, 100 snatches, and 50 muscle ups…in the same workout; or 60 burpees just to warm or, even worse, go for a run of all things. And yet it is the only gym I have come across that demands 100% effort from every athlete no matter their level. When each and every athlete that walks through the doors brings whatever their own personal “100%” is that day, how can we not all feel that energy? It is unreal, it’s palpable, contagious and like Kool-Aid WITH pre-workout. It’s been amazing to watch so many athletes, including myself, grow in their ability and confidence and leave it all on those rubber mats after every WOD. I think it’s safe to say for the past four years Crossfit Burn has done nothing with half their ability, but everything with all of their ability. So maybe I’ve complained about some workouts, shown up the next day and probably moaned and groaned some more. However, because I’ve learned from the exemplary athletes at CrossFit Burn what it means to give it all, I can safely say that what I give tomorrow will be a little bit more than it was today. I can’t believe I’m going to say it, but “trust the process” and do nothing with only half your ability.”
-Mollie Hunter

1. Warm-up
3 Rounds:
12 GHD Sit Ups/ ttb/ candlestick
12 Kipping Handstand Push-Ups/ dumbell push press

2. Strength
Find a new 5RM Back Squat

3. Interval level 2
4 Rounds:
25 Push Ups
Row 25/20 Calories
15 Deadlifts 275/185lbs
Rest 2:00

Interval level 1
4 Rounds:
25 Push Ups
Row 25/20 Calories
15 Deadlifts 215/145lbs
Rest 2:00

Interval Base
4 Rounds:
20 Push Ups
Row 20/15 Calories
15 Deadlifts 175/115lbs
Rest 2:00

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