Saturday, January 11, 2014



Cobra Stretch 5×10″
Super rack Stretch 30″
Calve stretching on Plate 5×5″ (alt between flexed and extended knee)

Warm up:

400 m Jog
2 rds of: (moderate weight KB)
8 Goblet squats
8 Sumo Deadlift high pulls



20 minutes to establish a 1RM Front Squat



Partner WOD:

5 Rounds each for time of:
Row 500m
15 Thrusters (105/70)
-25 min cap-

Notes:  Partner 2 may begin their row once partner 1 begins their thrusters.  Partners rest after they complete all thrusters.  Dumbbells (45/30) may be used for the thrusters if you struggle with a solid front rack position.


Cool down:

ME Plank hold x2 
Couch stretch on GHD machine x1′
Over head band distration x1′
Foam Roll T-spine



Your level of motivation to achieve your goals = the likelihood of actually achieving them


Its challenge time! Time to set some goals and give it your all for the next 6 weeks to knock them out of the park. So the question is: how bad do you want it? One of the biggest reasons why I love Crossfit is because it in its most perfect form, is a reflection of life. PR’s are never given to you, they are always earned. The more lofty the goal/PR, the more time, sacrifice and discipline required to achieve it. Our coaches can provide you with endless amounts of resources, tools, tips and advice, but ultimately its up to YOU, who must decide whether or not you want to put in the effort it takes to achieve your goals.

            So what do you want to achieve and what are you willing to sacrifice to achieve it? This all depends on your motivation. Why do you want to PR your snatch? Why do you want to get that first pullup? Why do you want to lose 10 lbs? All of these things are great goals but if you don’t really understand why you want to achieve them, then the chance of you actually obtaining these goals because much less likely.        

                        Lets say you want to PR your snatch. The best way to accomplish this goal is to be objective and accountable. Write down the specific number you want to hit and the date you will achieve it. Put it up on your mirror so that its first thing you see every morning. Let it remind you why you are going to the gym today, and the next day and so on.  Let it drive you.  Think about that when you are doing heavy back squats and you want so badly to quit. Having that motivation will force you dig into those heels, take a deep breath and fight like hell to get that next rep. Dream about it while you sleep, imagine your self throwing that massive amount of weight over your head and standing it up like your prized possession. Come to class early and address your shoulder mobility and stay late working on accessory strengthening. Eat clean, sleep sound, and hold yourself accountable.  The $25 buy in is a small incentive with a potential huge payout. Last year’s winner won over $1200!!

Even if you somehow don’t hit your goal, the extra time and effort will give you a much better understanding of your weaknesses and what it takes to achieve such a lofty goal.  

“Extraordinary results come from extraordinary effort, and extraordinary effort comes from unrelenting motivation.”


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