Its that time again


Max rounds and reps in eight minutes of:

4 Handstand push-ups

2 pood Kettlebell swing, 8 reps

12 GHD situps

Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds

Post times to comments.

Scaling Options:
-The rep scheme will stay the same for all levels
-Sub HSPU progressions as required for full range of motion

-Sub Abmat situps if new to the GHD sit up

Look at that expression…effortless:)

Handstand Push up preview wmv/mov

Kettlebell Swings wmv/mov

GHD Sit-up Elements wmv/mov


If you read yesterdays blog, you might enjoy this little article, “Are Your Pants Lying to You? An Investigation” by Abram Sauer, Esquire.


It never ceases to amaze me how CrossFit can affect my mood.  I rarely regret doing a WOD. When I’m in a bad mood it turns the volume down on my problems.  My good mood is amplified when I make a PR.  Even when I get my ass kicked, it reminds me not to be too cocky and that I can always improve.  I had one of those great days yesterday when I finally was able to perform an overhead squat pain free!  Never give up.  Keep working hard.  Inspire yourself…

“And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department.” – Andrew Carnegie

“Knowledge can be communicated, but not wisdom. One can find it, live it, be fortified by it, do wonders through it, but one cannot communicate and teach it.” – Herman Hesse

“There is far more danger in a public monopoly than there is in a private monopoly, for when government goes into business it can always shift its losses to the taxpayer. The Government never really goes into business, for it never makes ends meet, and that is the first requisite of business. It just mixes a little business with a lot of politics, and no one ever gets a chance to find out what is actually going on.” – Thomas A. Edison

“Few things are impracticable in themselves; and it is for want of application, rather than of means, that men fail of success.” – Francois de La Rochefoucauld

“The wise man will want to be ever with him who is better than himself.” – Plato

“We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before.” – James Truslow Adams

“An optimist sees an opportunity in every calamity; a pessimist sees a calamity in every opportunity.” – Winston Churchill

“The true worth of a man is to be measured by the objects he pursues.” – Marcus Aurelius Antoninus

“Business is always a struggle. There are always obstacles and competitors. There is never an open road, except the wide road that leads to failure. Every great success has always been achieved by fight. Every winner has scars…. The men who succeed are the efficient few. They are the few who have the ambition and will-power to develop themselves.” – Herbert N. Casson

“We are all manufacturers-making good, making trouble or making excuses.” – H. V. Adolt

“I like to have a martini Two at the very most — After three I’m under the table, After four, I’m under my host. ” – Dorothy Parker

“One of the rules of caution is not to be too cautious.” – Bahya ibn Paquda

“Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi

“Courage is not simply one of the virtues, but the form of every virtue at the testing point.” – C.S. Lewis

“There are some things you learn best in calm, and some in storm.” – Willa Cather

Someone said to Voltaire, “Life is hard.” Voltaire replied, “Compared to what?”

“We cannot become what we need to be, remaining what we are.” – Max Depree

“Nearly all men can stand adversity, but if you want to test a man’s character, give him power.” – Abraham Lincoln

“Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air.” – John Quincy Adams

“Part of the beauty and much of the moral seriousness of sport derives from the severe justice of strenuous play in a circumscribed universe of rules that protect the integrity of competition. Records are worth recording, and worth striving to surpass, because they serve as benchmarks of excellence achieved under the pressure of competition.” – George F. Will

“You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.” – Sir Edmund Hillary

“Life can only be understood backwards, but it must be lived forward.” – Soren Kierkegaard

“If you have accomplished all that you have planned for yourself, you have not planned enough.” – Edward Everett Hale

“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has” – Epictetus

“Trying to be number one and trying to do a task well are two different things.” – Alfie Kohn

“Bravery is the capacity to perform properly even when scared half to death.” – Omar Bradley”The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.” – Mark Twain

“Action may not always bring happiness; but there is no happiness without action.” – Benjamin Disraeli

“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali

“Courage overrides self-doubt, but does not end it.” – Mason Cooley

“Things may come to those who wait, but only the things left by those who hustle.” – Abraham Lincoln


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