8.13 - 8.19

The program has been challenging. 

The training sessions have left us walking outside looking for more oxygen and cooler air.

We've been exploring how to train THE MIND so the body follows.  Discomfort is our tool of choice.  We're finding ways to use the intensity of our training practice to shape our bodies and build our capacity to work...to do MORE!

This discomfort...this training stress...this difficulty that we willingly encounter day in and day out - would we have it be any less challenging?  Would we want it to be any less daunting in its demands on us both physically and mentally?

I doubt it.  

In the moment , when it hurts, yes - we wish it hurt less.  But, that's momentary.  As we get our second wind or the workout is finished we are filled with pride on the drive home. 

Because we get better NOT IN SPITE OF our obstacles or difficulties but BECAUSE OF THEM.  


Quote of the Week:

"The best athlete
wants his opponent at his best.
The best general
enters the mind of his enemy.

The best businessman
serves the communal good.
The best leader
follows the will of the people.

All of them embody
the virtue of non-competition.
Not that they don’t love to compete,
but they do it in the spirit of play."

- Lao Tzu in the Tao te Ching


Weekly Challenge - The moment you start to conjure fantasies of quitting because its difficult or wishing some task were easier - P A U S E - breathe - and consider how much you'll gain by completing the task at hand... wether it be the LITERAL gains of revenue or lean muscle mass OR the mere knowledge that when faced with the daunting, you will respond with the necessary effort!


A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open, 
First Post-Open Strength Cycle

Where you are right now: Functional Hypertrophy Cycle




Power Clean and Jerk 

1 rep EMOM x 10min.

* Start at 50-60% and build up to a heavy single

*This is mainly being used as a way to get moving and warmed up. A true max is not the focus today.


Metcon (AMRAP - Rounds)

Every 4min. x 5 Rounds:

15/12 Cal Bike

15/12 Cal Row

10 Burpees

10 Clean and Jerks 95/65

Can you hang? If you have to scale, then scale the bike and row to 10 cals. Leave the Burpees and Clean and Jerks alone.




Back Squat (20RM)

Work up to a heavy 1 or 2 rep and try to put 5-10lb. on top of last week. We only have 1 more week of this :) 


Metcon (Time)

10 Rounds: (Time CAP: 14min.)

7 SDHP 95/65

7 Front Squats

7 Jerks




For Quality

Single Arm High Pulls

3x8 working off last weeks set of 6

Then accumulate 75 second Wall facing HS Hold


Metcon (AMRAP - Rounds and Reps)

20min. AMRAP:

15 Bench Press 135/75

15 Pull-Ups

15 H.R. Push-Ups

400m Run

*Start and Stagger as needed. Make sure there is even number of benches available with appropriate weight for men/women or scales.


Accessory Work

DB bent over row (4 sets of 10 on ea. arm)





15min. to do...

3 Squat Snatches @50%

3 Squat Snatches @55%

3 Squat Snatches @60%

3 Squat Snatches @65%

3 Squat Snatches @70%

.... Keep adding 5% until the time is up. If you reach max effort, than just hit as many as you can at that weight. Score is reps at your highest weight.


Metcon (AMRAP - Rounds)

EMOM x 12min. (both in the same min.)

10 Wall Balls 20/14

10 Russian KB Swings 70/53




Power Clean 

Every 3min. x 5 Rounds:

250m Row

1 Power Clean (Climbing)

*trying to hit a max on the last round.


*Rest 5min. Between Section 1 and 2.


Metcon (AMRAP - Reps)

Every 3min. x 5 Rounds:

20 TTB

Max Front Squats in remaining time 135/95.





In Teams of 2:

35min. AMRAP *Can any team finish?*


2 Rounds:

50 Cal Bike

50 Pull-Ups


immediately into:


2 Rounds:

50 Wall Balls 30/20

50 Alt. DB Snatch 50/35


immediately into:


 2 Rounds:

50 Burpees

50 Single Arm DB OH Lunges 50/35


immediately into:

400m Sand bag  Bear Hug Carry ( Cannot 'Shoulder It') 




For Time:(cap 20)


400m Farmers Walk 50/35# *DB’s/ KB’s/ 

50 Burpees

200m Farmers Walk 50/35#

25 Burpees

8.6 - 8.12

V A L U E , C O N T E X T  &  A W A R E N E S S.

We assign a worth or value to everything we experience throughout our day.  Whether its a song on the radio or how we feel in the middle of a workout, we are forever deciding if that moment is 'bad' or 'good.'  

This would be just fine if it wasn't so heavily based on the moment.  The CONTEXT which surrounds the thing we are experiencing.

If we're out to dinner and the waiter asks if we'd like the dessert menu, or another bottle of wine as we finish our entrees, this is an appealing thought in the moment.  It's a 'good' thing. 

Tomorrow morning we may be kicking ourselves as we groggily make our way to the shower, feeling "slightly cloudy" or bothered that we strayed off our nutrition plan a few too many times that week. 

The context changed.

We are removed from the emotional high of being out to eat with friends or family, and so the wine and dessert became a 'bad' thing.

During a workout we make many decisions.  To move quicker or slower, to push harder or back off a little, etc.-  all the while we are constantly assigning a value to the moment that sounds like, "if I do 'X' then 'Y' will happen." 

And if the pain or 'bad' feelings of 'X' are stronger than the 'good' feelings of 'Y' - WE DON'T DO IT.  

Our made-up-on-the-spot value system starts to MAKE DECISIONS FOR US that are solely based on EMOTIONS we feel in that moment.

The POINT is - VALUE isn't TRUE or FALSE. 

We start to benefit when we come to an AWARENESS regarding the things that occur to us and around us everyday.

This AWARENESS doesn't feel it has to label everything.  Instead it simply takes note of things happening.  It's not 'good' or 'bad,' it just 'is.'


All the 'bad' feelings of intense workouts have added up to be a GREAT THING for us in whole: we are leaner, faster, stronger and generally more capable SPECIFICALLY BECAUSE we strung together moments that, when they were first experienced - could've easily been VALUED as 'BAD' because they were unpleasant.

Weekly Challenge:  Create a touchstone for awareness in your day to day life. 

Take a piece of jewelry, an article of clothing or throw a rubber band on your wrist and turn it into a physical reminder to be AWARE instead of assigning value to that moment.  As you go to pick that Medicine Ball or Barbell up ... AGAIN ... see that ring, your shoes, that Fitbit or rubber band on your sweat covered wrist and breathe in the thought of AWARENESS.  This is difficult, but it is not 'GOOD' or 'BAD,' it just 'IS' and I am going to execute this movement so that I achieve the goal of the training session.  And that's that.



Push Press (5 x 5 )

*5 sets of 5 reps.

*Push Press allows bending at the knee. There's just no dip under the bar. Think of it as a cheating strict press. Flex your quads and glutes on the way up to assure that you do not dip under the bar. You should be able to do a lot more than strict press.

*After each set perform 1min. worth of russian twists with a 35/20 DB. Holding it vertically with your hand on the handle. Same as last week.

Metcon (AMRAP - Reps)

2min. AMRAP:

15/12 Cal Assault Bike Sprint

5 Sandbag over Shoulder

Max Toes-To-Bar in remaining time


Rest 2 min. x 5 Rounds


*Score is Toes-To-Bar only

*I really want you to move quick! You should have about a minute on the TTB, so if you don't, scale a few things back.




Back Squat (20rep Week 3)

You guys should know the deal.


Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!




14min. AMRAP: 


42 Wall Balls 20/14

30 Cal Row

18 Deadlifts 185/125





For Quality

1 Arm High Pull 

4x6 build off of last weeks set of 8

Then Accumulate :60 Wall facing HS Hold


Metcon (AMRAP - Reps)


15min. to get as far as possible...


Double Unders


immediately into;


Alt. DB Snatch 50/35


RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups





Metcon (AMRAP - Rounds)

EMOM x 10min.

3 Power Cleans @70% of 1RM

10 Push-Ups


Please put weight in comments.


Metcon (AMRAP - Rounds)

EMOM x 10min.

12 American KB Swings 53/35

12 Air Squats



Accessory Work

400m Farmer Carry (2) 53/35 KB's





Every 3min. x 5 Rounds:

250m Row

1 Snatch (Climbing)

*trying to hit a max on the last round.


*Rest 5min. Between Section 1 and 2.


Metcon (AMRAP - Reps)

Every 3min. x 5 Rounds:

200m Run

Max OHS in remaining time 95/65.







For Time: (CAP: 15min.)


Wall Balls 20/14


Hang Power Cleans 115/75


Rest 5min.


For Time: (CAP: 15min.)




Jerks 115/75

Teams of 2. Only 1 person works at a time.






1000m Row

50 Empty Bar Thrusters

30 Pull ups

7.30 - 8.5

E N G A G E 

If you trained with us last week you were probably asked to "knuckle down" or "use an armwrestling grip."   From Farmers Carries to Strict Pull-Ups and the rowing machine - we focused on how we would engage the resistance that day.  

There's always "resistance" in training.  There's always resistance in everything we do.  

It is precisely these moments when we need to focus MOST on How We ENGAGE the resistance . . .to be deliberate in how we meet the obstacle.   

So this week, when you are training and the stimulus seems to be overwhelming and beyond your capacity - DO NOT RELEASE and Let Go !  Instead, slow down and change speeds.  KEEP THE TENSION needed to move the weight. 

Step back, take a breath, REMEMBER YOUR MOVEMENT CUES, and deliberately ENGAGE the RESISTANCE.

Weekly Challenge-  See how well you can remember the movement cues given by the coaches in each training session. 

Because its not a matter of 'IF', but 'WHEN' you will run into resistance this week.  So be sure to STAY ENGAGED.  You can do this by choosing slowing down instead of stopping and being MORE deliberate about executing those movement cues.

In the most challenging moments we do NOT need a cheerleader...we need a plan we can act on.  We need something doable to work toward.  



Quote of the Week - "It's the little details that are vital. Little things make big things happen." - John Wooden

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open, 
First Post-Open Strength Cycle

Where you are right now: Functional Hypertrophy Cycle







3 Rounds for Quality *heavier than last weeks sets of 10*


Single Arm High Pull x8

Single Arm Press x8

Overhead Carryx 50m

:30 Hollow Rock



Metcon (AMRAP - Reps)


Every 5min. x 5 Rounds:

400m Run

21 Russian KB Swings 70/53

Max Pull-Ups in remaining time...




Back Squat (20 Rep Max)

Week 2. Lets go! Work up to a heavy double and then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this.


Metcon (Time)

For Time:

75 DB Snatch (50/35)

EMOM: 7 Wall Balls (20/14) 

Very Doable. The Workout STARTS with WB’s




Every 3min. x 10 Rounds:

2 Power Cleans (Climbing)

10 TTB

50 Double Unders


For you to RX this you have to finish every round. Start your weights at something pretty hard right out of the gate. 70-75% and then add from there. We would love it if you added every round, but if you make big jumps, every 2 rounds is fine too. This is only going to be as hard you make it, so don't slack. Squat Cleans are acceptable if you choose, but your legs may be lack "POP!" from yesterday.




Strength -

Turkish Get Ups

Building up in weight to a heavy double (One rep on the Left, One on the Right)

Hit 1 Rep on the Left, 1 on the Right + 10 AbMat Situps EMOM x 12 min  

*use this time to work on technique if movement is new* 



20min EMOM


12 KB Bench Press 

12 KB Bent over Row

100m Farmers Carry

15/12 Calorie Bike or Row 


Rest 5 min

*MANDATORY Cashout*  Chase that P U M P baby!

3 sets 

20 Empty bar Reverse curl 

20 Shrugs


Back Rack Lunges 5x5 

*build off last 2 weeks numbers*

CROSSFIT LINCHPIN TEST 11 (Yes, We went out of order!)

For time:

  • 7 Squat Snatch 155/105
  • 11 Ring Muscle-ups 
  • 100 Double-unders 
  • 11 Ring Muscle-ups 
  • 7 Squat Snatch 155/105





Teams of 2:


120 Wall Balls 20/14

80 Burpees

60 Pull-Ups

40 Power Cleans 155/105

20 Wall Climbs


Begin at 15:00

3 Rounds:

20 Front Squats 155/105

40 TTB


Begin at 25:00

100 OHS 95/65




AMRAP 5min:

400m Run

50 Plate Ground To Overhead 45/35

50 Sit-Ups

50 Push-Ups

50 KB Swings


50 Box Jumps 24/20


Rest 2min. then AMRAP 10min. in REVERSE.

Rest 3min. then AMRAP 15min. ORIGINAL format.

Plate Ground to Overhead - Holding a plate, tap one side on the ground and then lock it out overhead. Move quick! These start out easy and then get SPICY!

7.23 - 7.29


What we are saying (or not saying) to ourselves before, during and after our training session is affecting our performance.    In the beginning - just NOTICING that we are, in fact, speaking to ourselves and commenting on our performance is a step in the right direction. 

Once we notice our self-talk happening, we can begin to edit it. 

Focus on the things we can control in the moment: our breathing, repeating the cues the coach gave regarding that specific movement, rep counts etc.

AVOID commenting on things like: what you ate last night, the perceived effects of missed training sessions,  frustration with a missed rep, your IMMEDIATE level of DISCOMFORT etc

Like every other aspect of our training - we will get better at it through CONSISTENT PRACTICe.  Get the reps in and you'll see the results quickly.  Self-talk isn't a magic pill.  However, when used effectively, it becomes an invaluable asset to our overall training practice and extends beyond the gym into the rest of our day to day life...which is what we are training for in the first place, right?


Weekly Challenge- Notice the narrative...the "story" that you tell yourself about the way you look, perform day to day.  Is what you're saying rooted in the past, the future or the present?  Try to focus on the present by using cues given by the coach, counting reps, and focusing on your breathing.  See if this changes your training session.




Quote of the Week - “No level of obstacle can prevail in crippling a mind that's continuously fed with positive self-talk.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open, 
First Post-Open Strength Cycle

Where you are right now: Functional Hypertrophy Cycle





3 Rounds for Quality


Single Arm High Pull x10

Single Arm Press x10

Overhead Carryx 50m

:30 Hollow Rock




Bench Press @ BW (.7 for ladies)

BANDED Strict Pull up 

200m Run After each set

*sell the bands today. Ego will come into play when asked to use a band explain that

its about the "pump" and time under tension. Every set wants to be done as close to unbroken as possible* 


Rest 5 min directly into


*Cash Out*

3 sets 21 Single Arm Hammer curls

Superset w/ Max Banded Tricep Extension




Back Squat (20 rep max)


We are going to take a few weeks off of the  usual strength program to build some size and leg endurance. To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one the hardest things you do in this gym. For most people you will be using around 75-80% of your 1RM. Women can do upward of 80-90% usually.




15min. EMOM:

Min. 1) 15/12 Cal Assault Bike/Row

Min. 2) 15 TTB / 20 Sit-ups

Min. 3) 5 Front Squats (from the ground) 155/105




Time to have some FUN today! You and a partner get as far as possible in 35min... Or maybe finish?


3 Rounds:

42 Wall Balls 20/14

30 Alt. DB Snatch 50/35

18 Burpees


4 Rounds:

20 DB Power Cleans 50/35

20 DB Bent Rows


5 Rounds:

20 Calories, Rower or Assault Bike

100 Double Under


*No rest in between sections. I think some of you can finish this. Only 1 person works at a time. Teams of 2.




Squat Snatch 

20min. clock to hit 5 Sets of 2 reps at 70-80% effort.

No failed reps. Working on form, speed, and getting under the bar.




Hang Clean And Jerk 

15min clock to hit 5 Sets of 2 reps at 70-80% effort.

No failed reps. Working on form, speed, and getting under the bar.



1000m Row (Time)

Max Effort 1000m Row




Linchpin Test 8


3 Rounds for time of:

  • 21 Deadlifts 185/135
  • 7 Overhead Squats 185/135

*One barbell, no rack






Against a 20min. Running Clock...

120 KB Snatches (right arms only) 53/35

120 Burpees

120 KB Snatches (left arms only)

120 Wall Balls (30/20)

Max 10 Cal intervals of your choice in reaming time.


Rest 3min.


Against a 10min. Running Clock...

60 Single Arm KB OH Lunges (right only)

60 Burpees

60 Single Arm KB OH Lunges (left only)

60 Wall Balls 30/20

Max 10 Cal intervals of your choice in reaming time.

"If' you get to the cardio portion for each section, you may choose between a bike, or row #GodSpeed




3 Rounds For Time:

1,000 meter Row

100 Double-Unders

400m KB Farmer Carry 53/35s


*This farmer carry has to be difficult to match the 1 mile run of the classic triple 3. Make sure you do not go too light. You will be holding 2 KBs today.

Durability Work (when you're done):

100 Russian Twists with a 50/30lb DB

*Holding it vertical at the base and pausing for 1sec. at the bottom of each rep. No touch and go reps and your feet must be up.

7.16 - 7.22

Last week we introduced some new movements and training styles.  Expect this new stimulus to cause some soreness and reveal a deficiency or two in our overall fitness>  That's not only "O.K." but NECESSARY if we sincerely want to see results.

That being said we've got to keep our eyes on HOW WELL we execute the programmed movements more so than HOW MANY  we perform or HOW HEAVY a weight we can use while doing the movement.

A term often used in the medical and legal fields that we'd like our members to use regarding their training is:  P R A C T I C E.  

A medical/legal practice is the BODY OF WORK performed by a member of that field.  If the work is good...GREAT!  If it failed in some way... examine the effort put forth and look for the 'holes in your game.'  But the focus is ON THE WORK ITSELF.  It shouldn't be tied to the person performing the work in an emotional way.  

This is how we want to see our training/nutrition etc. 

It is all part of our training PRACTICE. 

If we are doing well, keep those habits going.  If there's a mistake made somewhere that causes the practice to suffer - look at it CLINICALLY, OBJECTIVELY - don't think, " Damn I missed three training days and ate terribly, I SUCK!"  That's emotional and doesn't help us get back on track anyway.  Instead, think "Damn, nothing I've done the last few days is gunna get me where I wanna be.  What do I have to do today to get back on track?"  Then DO THAT!

Weekly Challenge- Every time your self talk turns emotional, STOP.  We can't prevent the thoughts from happening but we can decide not to indulge in them.  INSTEAD -Focus on the practice.  What needs to happen to get you where you want to go?  Good, do that.




Quote of the Week - "Your thoughts become your words.  Your words become your actions.  Your actions become your habits.  Your habits become your character.  Your character becomes your destiny." -Lao Tzu

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open, 
First Post-Open Strength Cycle

Where you are right now: Functional Hypertrophy Cycle




10min. AMRAP:

10 Cal Bike/Row

10 DB Floor Press

(Post Weight to score along with total Calories Biked / Rowed)


10min. AMRAP: (Can you stay on the min?)

10 Wall Balls 20/14

10 Push-Ups


10min. to finish...

40-30-20-10 of:

V-Ups or Tuck Crunches

Russian Twists with med ball




Back Rack Step BACK Lunges 5x5 {5 reps on each leg} ( Climbing in weight )

15 Hollow rocks after each set (5x15)


Metcon (Time) * Time CAP: 15min.

For Time:

50 Snatches 75/55 

50 Overhead Squats

50 Back Rack Forward Lunges (Standing in place)

* 3 Burpees EMOM until finished

Make sure weight is light today. CYCLE THE BARBELL. GO DEEP





Hang Power Clean 

EMOM x 10min.

2 Reps for the first 5min.

1 Rep for the last 5min.

*Try and hit a heavy single for the day

*Make sure you HINGE at the hips. Shoulders in front of the bar, lats engaged, and sweep that bar in hard as you pull. Keep the bar close.


Metcon (For Time)

3 Rounds 

15 Double DB OR Banded Bent Over Row

15 Weighted sit ups with plate or DB (feet anchored)

15 Alt DB Hang Clean & Jerk

100m Farmers Carry (as heavy as possible with as FEW BREAKS as possible)


RX is with 50/35 DB (one bell for sit up and hang CJ) 2 for carries and rows)




3 sets

10 Single Arm High Pulls each

!0 Single Leg Deadlift each

10 Hollow Rocks

30 Russian Twists

:30 Bar Hang


EMOM 20 

Min 1) 200m Run

Min 2) 10 TTB

Min 3) 12 Calories Bike or Row

Min 4) :45 sec Double KB Front Rack Hold







4 Rounds for time of:

  • 4 Power Cleans 205/145
  • 4 Front Squats
  • 4 Shoulder to Overhead




In Teams of 2:

35min. running clock...


2 Rounds:

50 Cal Assault Bike

50 Cal Row


immediately into:


2 Rounds:

50 Alt. DB Snatches 50/35

50 Wall Balls 20/14


immediately into:


2 Rounds:

50 Alt. DB Step-Ups (L+R=2)

50 Push-Ups




Metcon (No Measure)

EMOM x 10min.

Odd: 7 Cal Row + 7 Burpess

Even: 2 Snatches (Climbing. Start at 60%)


Rest 5min.


EMOM x 10min.

Odd: 7 Cal Bike + 7 Burpees

Even: 2 Power Cleans (Climbing. Start at 60%)


Rest 5min.


10min. to finish:

150 American KB Swings 53/35

*Every time you break run 200m

* 7 and 7 can be scaled down to 6 and 6 or even scaled up if you are getting it done in less than 35-40sec.


*We want everyone coming in today to really work those OLY lifts and try to learn something today. Heavy weight is nice, but learning that hip sweep is better today. Actively think about engaging those lats as you pull that bar off the ground. Pull the bar towards you, using only your lats and NOT your arms.