MONDAY 190415

“Tunnel of Helen”

Every 4:00 for 16 Minutes (4 Rounds),
Run 400 Meters
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Pull-up, 12 Repetitions 

Strict Pull-up Progression = Rest. 

Note: Today’s session is all about speed and recovery. Your goal is to perform a single round of “Helen” in less than 4:00, and achieve enough recovery to do it again – three times! If you are not able to maintain the internal, reduce the Kettlebell Swings to 15 Repetitions, and the Pull-ups to 9. If you are still not able to maintain, reduce the Swings to 12 Repetitions, and the Pull-ups to 6. Your “score” each round is your split time. How many people can Rx’ the session, and maintain sub 3:00 split times? 


A word from Coach ….. 

Nearly twenty years ago, my dear friend and longtime mentor Coach Glassman explained to me a simple yet astounding principle of life: Successful people do hard things.

Regardless of your perspective on success, the fastest route to the mountaintop of your goals, aspirations, dreams, and life-purpose is your discipline to choose the hard right over the easy wrong.

Coach Glassman’s words of wisdom are in perfect alignment with the Word of God. Consider the following exegetical unpacking of the New Testament book of Hebrews.

“No discipline (the hard right) seems pleasant at the time (in contrast to the easy wrong) but painful (the painful hard right is temporary; the easy wrong generates a pattern of ongoing painful consequences). Later on, however, it produces (the hard right) a harvest of righteousness (success in the mind, body, and Spirit) and peace (contentment in all conditions of life) for those who have been trained (those who discipline themselves to always choose the hard right) by it” (Hebrews 12:11; my interpretation within parentheses.)

Whether it be finishing a hard CrossFit workout, embarking upon a longterm academic journey, or choosing to forgive a grievance, the key to success in every department of our life will always be found in embracing the hard right over the easy wrong.

Now that’s righteous!

~ Coach 


For more “Word’s From Coach” be sure to pre-order a copy of his new bestselling book VICTORY!


Week At A Glance

Tuesday: Krav Maga & Bag Class (5:30PM – 6:15PM)

Wednesday: Krav Maga (All Levels – 5:30PM – 6:15PM)

Thursday: Krav Maga (All Levels – 5:30PM – 6:15PM)

Friday: Olympic Lifting and Strength Class (8AM – 9AM) 


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