Wednesday, Jan. 21st

"DFL and proud of it.

There is no shame in being the last one working.

There is no shame in scaling.

There is no shame in finishing Dead. F***ing. Last.

Because to DFL means you started, and better yet, it means you finished.

Even if you finish with a single second left on the clock - you had a choice, you had the choice to try and crank out those last wallballs until the buzzer cried, or to give up and let the time slip away.

You endured the pain longer than anyone. Your pain, your fatigue is no less significant than the person who finished first, and yet, you endured it for minutes longer.

Look up, stand tall, be proud.

You finished.

You chose to break through the barrier of self-doubt and muscle failure to create a new benchmark within yourself.

You chose to reach deep and finish when there was no one left to beat.

DFL is not a mark of shame, it is a mark of pride, an acknowledgement of the courage it took to keep going when it was just you against the clock, a battle that you won.

DFL? Right On! No matter how slow you go, you are still lapping everyone on the couch"             -Journal Menu

Today's WOD:

Mobility Clinic:
1. Posterior hip mobilization
3.Anterior hip mobilization
5. 10-minute deep-squat test
6. Couch stretch
**15 minutes total**

MetCon WOD:
4 rounds of 5 minute AMRAP:
10 Box Jumps #24/20
10 Double Unders
10 Toes to Bar
Rest 2 minutes between rounds
**Max effort each round**


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.