8.27 - 9.2


How lucky are we!? 

That we KNOW exactly how we stack up every single day...

that there's a tool for measuring where we are in our training such that we needn't worry if we are being patronized or coddled by our coaches or other members. 

Forget the results! The sheer ACT of training is reason enough to do the work.

Training is the labor we willingly engage in to better our chances while on the field, in the water, on the court, in the board room, on the mission etc. etc.

Competing is the process by which we expand beyond our edges, building toward a better version of ourselves.

They're  both dependent on a feedback loop that needs REAL markers of 'success' and 'failure.'  The absolute luck we've come across in the UNBTN gym setting is the fact that we are provided with metrics like TIME and WEIGHT to tell us how we are doing and where our strengths and weaknesses are. 

Weekly Challenge - Look at the 'feedback' from each workout: your time, the weight used, the movements performed.  Where did you feel comfortable?

Where were you uncomfortable? 

What can you work on to reduce the number of uncomfortable moments? 

Text yourself the answers to the questions above and start to form an idea of what your training should look like as we move forward .


Quote of the Week -" The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward." Amelia Earhart 

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



Every 5 minutes by 5 rounds:
20/15 Cals on the Row or Bike
1 round of DT 135/95
6 Weighted Chin Ups (20/14)




Back Rack Lunges 5x6 each leg *Build off fridays Lunges*

SS with KB RDL 5x12


3 Rounds:
1min. of KB Snatches (right)
1min. of Wall Balls 20/14
1min. of KB Snatch (left)
1min. of Push-Ups
1min. Rest



Quality Work

3x10 High Pull

3x100m 1 arm Farmers Carry


Every 5min. x 3 Rounds:

15 Thrusters 95/65 lbs
Run 400m
15 Pull-ups

*Score is SLOWEST round! So I need you to sprint.

Cash out$

3x15 Reverse Curls

3x15 Lateral Raises




Power Clean (3RM)

Every 4min. x 5 Rounds:
20/15 Cal Bike
3 Power Cleans (Climbing each round to a 3RM)
*Please do not start too light.



Metcon (AMRAP - Rounds and Reps)

7min Amrap:
15 Russian Swings 53/35

This should be a fun little burner :)





(1 Power + 1 Squat)

2 Reps EMOM x 10min. @75-80%
(working on form, speed, and efficiency. No maxing today)

Rest 5min...


At 15:00... 
10min. AMRAP:
10 Cal Row
10 Bench Press 135/75






In a 10 minute window:
20 Clean and Jerks 115/75
20 a little heavier...
20 a little heavier... (make #s based off ability)

Can your team finish this in 10min?
Cal Bike

10 min window get as far as possible:
800m Farmer Carry 53s/35s
100 V-Ups
*As soon as you put them down, your partner grabs them and goes! No walking today, you gotta hustle ;)

3min. Rest between each section





5 Rounds For Time

400 meter Run

15 Overhead Squats (95/65 lb)

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.