The Masters ceremonial tee off is one of those fun and teary eyed moments of the golf tournament. More so this year with having Lee Elder there, the first black man to compete at the Masters.

But that’s not why I shared the video. Check out Gary Player hitting the tee shot and doing the karate chop after and then springing down to pick up the tee. Gary is 85 years old and looks about 60. Gary Player was CrossFit before CrossFit, famously declaring that he did 100 push ups sit ups squats etc everyday. His fitness routine was legendary decades ago and people thought he was nuts. He’s still at it.

And how about Prince Phillip’s daily 5BX Canadian Airforce workout routine

Anyways – there it is. I want to be able to do that at 85. It’s inspirational.

– Smash

The takeaway?  It is not that one monstrous marathon workout you do every now and again that keeps you healthy, it is the small, daily doses of physical activity that you invest in yourself that pay dividends across the decades.  Intensity beats out volume.  Consistency rules over all! 

The differences may be nearly unnoticeable in the short term but played out across the years, those small, frequent workouts add up to a huge divergence in your fitness and health results.  I’m sure Lee Elder, Jack Nicklaus and Gary Player all exhibited similar fitness levels in their prime but seeing how they move today, who would you rather be?

Friday WOD
You get to choose again.  Test 2 or 4?  Don’t worry, you can always do the one you missed on a make up day.  If you do not have access to an adjustable barbell/dumbbell then Test 3 is your best choice.  You can substitute a 2K run for the row and thrusters for the wall balls.  If you are front squatting a squat clean will do the trick for rep one if you do not have a rack available. 

Equipment: PVC pipe or equivalent, barbell or wall ball, rower or running route or alternative

Warm Up
1 min Shoulder Pass Throughs
1 min Romanian Deadlifts
1 min Air Squats
1 min Squat Cleans
1 min Thrusters

Tech (as necessary)
Row alternatives
Wall ball alternatives
Front Squat
Squat Clean

Quarterfinal Test 3
For time:
120 wall-ball shots
120-cal. Row
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
15 min time cap


Quarterfinal Test 4
For max load:
4-rep-max front squat
20 min time cap

Cool Down