Say It With Pride!

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Thursday April 17, 2014



15 Reverse Snow Angels
Banded Hip Distraction
10 bird dogs (each side)


1 min jump rope practice
THEN 4 Rounds:
5 lat activations
10 scap pushups
15 air squats


20 minutes to establish a 1RM Bench Press

Notes: Focus on keeping elbows in and drive through your heels. Use spotters! 


3 rounds for time of:
Row 500m
50 Double-Unders
25 V-Ups

-15 min time cap-

Notes:  Scale number of double unders, count attempts or perform 100-150 singles.

Cool Down:

15 Wall Extensions
Doorway Stretch 1min
Couch Stretch 1min

Indu got her first pull up!

Indu got her first pullup! Congrats on reaching your goal 🙂

Tuesday was a great testing day, it was awesome to see you all putting your best foot forward and testing the upper limit of your capability (for now). It was very disheartening, though, to hear disappointment in many athletes voices as they reported to me the results of their tests.

It wasn’t just yesterday that I noticed this discontented tone of voice. My heart sinks every time I congratulate an athlete for their score on a WOD and they start putting themselves down, “well, I scaled it,” or, “if I did it prescribed it would have taken me 2 hours”, and worse, “no, I didn’t do as well as that other person.

” I don’t want to hear that, I want everyone to tell me their score with pride!

If you finish the workout and you’re not proud of your score ask yourself, “was it because I didn’t do my best?” or, “was it because I didn’t do as well as someone else”. If the answer to the first question is ‘yes’, then make it a 6-week goal to give every workout your all so that you feel proud of every performance. If the answer to the second question is ‘yes’, realize that you are comparing yourself to a cross-section of the population that is unrepresentative of the population as a whole. Be proud of your resolve to improve. Be proud of your commitment to yourself. To put things in a different perspective, just by finishing the WOD, you have done more to improve your health and performance than the people sitting on a preacher curl machine in a 24-hour fitness doing half range of motion bicep curls followed by ‘cardio’ on the elliptical. Its worth applauding those people too, they should be proud that they didn’t sit home watching TV with a pint of ice cream and a hot pocket.

I don’t mean to say you shouldn’t want to improve, or be better than you are today. Just take a step back and realize that where you are today isn’t where you’ll be forever- and you should be excited to report the steps you took towards the change you signed up for!

Author: Matthew Walrath

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