IMG_4570"You are either getting better or you are getting worse; you never stay the same." I (Ryan) had the opportunity to go to the first Stanford Sports Performance Coach's Clinic this past weekend.  Great stuff by Stanford's amazing staff with a Keynote address by Dr. Kelly Starrett.  Out on their field was this quote that I opened this post with, a good reminder that change is constant, for better or for worse.  Our vision in opening CrossFit UP was that we could help elevate and improve the lives of our members through fitness and striving for betterment in all aspects of our lives.  We don't want you to be the same, we want you to be the best you.

It was especially nice to see a lot of familiar methodology in dynamic warm up, integrated mobility and coaching cues with common lifts.  In fact, a lot of what was said are things we say every day in the gym and in the clinic next door.  I guess we're doing something right:)

Workout of the Day

3 rounds for Time

100m. shuttle run (25-50-25)

20 Knees 2 Elbow

6 renegade rows 45/30#