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