Congratulations to Lyndzey and her Level 1 gymnastics team for taking 1st place at their very first meet this past weekend!! The overwhelming success of her kids CrossFit program is a reflection of her dedication to superior coaching.

Read: Unleashing the Power of Naps from the artofmanliness.com Sadly, napping is often frowned upon in our workaholic American culture. When we think of napping men we think of Dagwood passed out on the couch after consuming a giant, delicious sandwich. Naps are for the lazy and unambitious. Or for retirees with plenty of time on their hands. The person who falls asleep at their desk at work is laughed at. And when we doze off, we feel guilty.

But in reality, the nap stigma is incredibly misplaced. Naps can be one of the most powerful tools for self-improvement; they can increase not only our health and well-being but our intelligence and productivity as well. History is full of famous nappers. Famous thinkers and leaders like Edison, JFK, Churchill, and Napoleon were all ardent nappers.

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
50 Kipping Pull-ups (C2B Level 4)
100 Push-ups
120 sec L-Sit
25/leg Pistols to a box

Level 2
30 Strict NO kip Pull-ups (band assist if necessary)
30 Hanging Scap Retractions
30 Push-ups
60 sec L-Sit
30/leg Step-ups

Levels 0/1
30 Ring Rows
30 Hanging Scap Retractions
30 Box Push-ups
180 sec Plank
30/leg Step-ups

Conditioning
Levels 3/4
4 Rounds AFAP
120 Yd Shuttle Run (3x down/back on turf, touch cone every turn)
10 Burpees
10 Front Squats (level 4 – 115/75, level 3 – 2kb x 20/14)

Level 0/1/2
3 Rounds AFAP
400 Yd Run
10 Burpees
10 Kettlebell Squat (level 2 – 32/24, level 1 – 24/16)