CFI_Training_2Mar2012-11

High Bar Back Squats: 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

-then-

15 minute AMRAP of:

50 Double-Unders
12 Toes-to-Bar
3 Wall Walks

Andy Petranek, owner/founder of CrossFit Los Angeles, says coachable athletes have the following qualities:

They’re humble. They’re okay slowing down for the sake of learning form. They are usually master technicians. They think long-term. They measure progress in months and years versus day by day. They’re competitive with themselves as much or more than with others. They have a good sense of humor and don’t take things too seriously. They practice things on their own. They’re willing to try new things. They aren’t hung up on doing things the way they always have. They look toward change. They’re willing to take risks. They’re respectful. They know they don’t know it all.

How To Be Coachable