Zembiec is a hero workout. As Memorial Day approaches and we get ready for the annual Memorial Day Murph, be sure to read up on CrossFit’s hero workouts and what they’re all about. Learn here. “Zembiec”5 rounds for time of: 11 back squats, 185 lb. 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up. Fed Up When I was a kid, I made pancakes for breakfast almost every weekend. I’d stand in the kitchen mixing away and my Mom would say from the kitchen table, “make sure you mix half whole wheat flour in with the white flour!” “Grrrr!” I would think. Whole wheat flour was gross, it made my pancakes grainy, and it made them discolored. But whole wheat flour was healthy. A few years...
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