Community Archive


Sometimes, more likely more times than not, things don’t go as you plan them to.  The weather might change unexpectedly, the economy may shift in a blink of an eye, or you may find yourself lost and not even remembering what you planned for.  An endless number of challenges will arise that you may not be able to foresee.  That’s when improvising, adapting, and overcoming come into play.  We humans are masters at that.  But, we are also creatures of habit and we don’t like change.  The reality is that we don’t have to like it, but we better be able to accept it, because change is the only constant in this world.

Very few people are able to develop a clear vision of their goals and how to obtain them.  Even less have the courage and conviction to pursue them.  Beyond that, what I feel separates those that are able to achieve success and those that are not, is the ability to embrace obstacles and be flexible in finding new ways around them.  You are all already doing that be committing to this lifestyle.

The next time your in a workout that didn’t go as planned, tell yourself “Welcome to the New Plan.”  We are all on a journey of constant improvement, and that means constant change.  Everyday in the gym is an opportunity for you to train your ability to embrace change.  All you have to do is make sure you’re heading in the right direction; if you get lost, you have a whole community to help you out.

Main Group Workout
“Linda” (aka 3 bars of death)
In groups, complete for time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift, 225 (185/95)
Floor Press, 155 (95/65)
Clean, 115 (75/42)

041011 Linda

Thank you to everyone who has turned in their 2 day food log (what, when, how much you ate).  It’s a simple thing, but one that is difficult to share because it forces you to face the reality of your choices.  Just like working out, you first have to have a goal of what you want and then have the courage to take the steps to achieve it.  Taking an honest and open look is sometimes the hardest first step –


Main Group Workout
Part I
3-3-3-3-3 Back Squat
This means 5 strict attempts at a 3 rep back squat. Choose your weight wisely 😉

Working Set Guide:
L4: 135-185-225-275
L3: 95-135-155-175
L2: 45-65-95-115
L1: 22-42-62-72

Part II
100 pull ups for time

Intro & warm up: 10min
Technique & work up sets: 10min
Back squat: 20min
Pull ups: 5min heats
Cool: 5min


This week, we started with a new workout format where we will be running two simultaneous WODs during our peak evening classes. This is in effort to focus more personalized attention to our athletes. For those that do workout A on Monday, you will do workout B on Wednesday and vice versa. We will run this same format on Tuesdays and Thursdays so that regardless of what training schedule our athletes are on, they will receive the constant variation component to the workout programming.

Workout A
Strength: Push Press – 3 rounds each for max reps, 135lbs
Skill: 1 minute L-sit hold

“Eva” (compare to 10/28/10)
5 rounds for time of:
800m run
30 swings
30 pull ups

Workout B
10k Run (compare to 11/17/10)

Floor presses allow us to work a range without the dynamic benefit found in a bench press. The last time we hit up floor presses were when we were still out at the park. It’s great to see how much our athletes have progressed since then.

Main WOD
5-5-5 Max Effort Floor Press

As many rounds as possible in 15 minutes of:
2 single arm push ups, each arm
4 hand stand push ups
8 swings

The cramping started at Mile 9, by Mile 11, things were getting pretty challenging. Next, 26.2miles? How bout them apples.

What happens when you reach a part of your life where you say, “That’s the hardest thing I’ve ever done in my life.”? You will experience a phase shift in your perception. You will now know that you can push yourself to a whole new limit. Everything that you thought was hard in the past, will seem a little less hard compared to what you have just gone through. That’s how confidence is built. CrossFit workouts provide us with a type of stress inoculation unlike any other. It’s a relatively safe environment to test yourself in, i.e. you’re not getting shot at, and you’re moving as fast as you safely can.

To get the best mental and physical results. You need to make the training as real as possible. Meaning, you need to push it to 100%. Your 100% will vary depending on your mental and physical state, but where ever your maximum output is at, we need to get there. That way, when a real mental or physical test comes your way, you can rely on your training to give you the confidence you need in order to get through whatever challenge is in your way. Whether it be the CrossFit Games, a major project at work, trouble at home, or some type of an emergency, you want to know that you’ve prepared yourself as well as possible for the task at hand.