Let it go

Swim Night cancelled tonight due to pool renovations!

Thursday, November 7, 2013


Theraband External Rotations
Keg Drill 

Warm Up

Row 500 m
2 Rounds of
10 Inch Worms
20 Mountain Climbers
10 Broad Jumps


Focus on Quality for 30 minutes:
3×10 Bar Taps – DEMO
3×10 Strict Toes to Bar

5×3 Bridge Wall Walks – DEMO
3×5 Knee to Squat Jump – DEMO

Notes:  Ideally you will perform all sets/reps of one movement before moving onto the next movement.   Rest as needed between sets, remember, this is for QUALITY!  For the bar taps, keep your feet together and focus on keeping the midline tight.  For the T2B, use a spotter to help if needed to perform a full ROM and hopefully all 10 reps unbroken.  Again, use a spotter for the wall walks as needed and stay in your comfort zone.  If you cannot perform the Knee to Squat Jumps, perform 5 box jumps and increase the height to something that makes you focus and work on being explosive!


18-15-12-9-6-3 reps for Quality
Free standing Handstand Steps
Hollow Rocks
Arch Rocks
-15 min cap- 

Notes:  Our goal for the Handstand walking is to work in free space, with each time you move your hand counting as one rep.  If you cannot perform this, sup shoulder taps where each touch counts as one rep.  

Cool Down:

Couch Stretch 1 min per side
Cobra Stretch


Baby Liam!


My crossfit career began with me being privileged. My body was in good shape to start with, I had an extensive athletic background with all different types of training under my belt. My brother started his own box and now works for CFHQ and my life was headed in the direction, as I always dreamt it would. Abruptly one year ago, my life changed dramatically. My personal life took a head spin down and I moved in with my “roommate”, my mom,  and I suddenly found myself without any real direction working for a guy I could not stand. I found myself stressed, lonely, and with no money. I hated my boss and had no goals for changing my situation. A friend of mine, who in my opinion was an angel, told me to let go of what was happening and to call this guy James McCoy because he is looking for strong females to train with. Without letting go, I called him up and so started my life here at PCF. Having all of you embrace me as a new member/competitor was uplifting, rehabilitating and made me feel as if I have purpose, yet none of you really knew how utterly lost I was. Every minute of my life here at PCF has taught me to let go, live now, take each moment for granted and let go of the things you cannot control. Realizing slowly that not holding on to the past and the negative feelings of regret or disappointment will only unlock the chains that bind, setting you free to explore what is possible. Yes, I always learn the hard way, it’s the LG way! But letting go requires a lot of confidence from oneself to trust in your own abilities. The ability to make mistakes and learn from them, the ability to accept yourself for who you are, the ability to change your situation, and the ability to dream big.

I hate to make another confession on a big public forum but I just found out that I did not qualify for the OC Throwdown. I cried to poor Martina and McCoy and truthfully still feel disappointed in myself but with this post I will let go. Live to fight another day! Train my weaknesses! Again, let go.

With all this being said, what are you holding on to? Could it be that PR that you’ve been working on forever and still hasn’t quite been set? Could it be the inner critic whispering that you will never be as good as that bro over there? Could it be stress in your job that carries over into crossfit preventing you from making the best of the hour? Whatever it may be, make the choice to let it go.

Thank you to the members, staff and more importantly the Diso’s for setting such a high standard of living that all helps me let go.

“Whatever comes, let it come. What stays, let it stay. What goes, let it go.”

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