9.10 - 9.16

Conflict & Resistance 

Often we avoid friction...conflict...resistance - we are taught from a young age these are negative things and should be prevented at every turn.

However, if we stop and consider how conflict and resistance show up in our lives, it is often during moments of great value to us.

The friction between our comfort and our discomfort, at the very edge of our skill-set...is where 'the good stuff is.'  The stuff that gets us to the next step in our development: physically, mentally etc...

SO, this week - do not avoid discomfort, resistance and conflict... in fact, cherish it.

Remember that cherishing it will not make it enjoyable or hurt any less, spending time at your rough edges will still induce pain of different makes and models.

But the reward, the end game, is so much more than little squabbles between your discomfort and comfort...  By seeking out conflict and resistance in your life you'll be playing the Big GAME- the one for self realization...where you stand a chance at actually reaching your potential.

And thats always worth it.

Quote of the Week - Courage is resistance to fear, mastery of fear, not absence of fear."  - Mark Twain

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





AMRAP 12 minutes of:
2 Deadlifts (Heavy as possible)
5 Strict Pull-ups (Kipping Scale)
5 Strict HSPU's (2 Wall Walks Scale)

Rest 3min.

For time: (Time CAP: 12min.)
100 Air Squats
50 Push Jerks 135/95
100 Air Squats



100 Russian Twists (5lb. plate)
For part A I want you to use the heaviest weight you can manage for multiple rounds. If you can't perform 5 reps of the strict movements, then you can change it to a number you can manage, even if it's 2 or 3. I want you to keep moving. Get some good skill work in and get some good strength in! Quality is more important than rounds today. You may climb in weight as well. Shoot for about 8-10 rounds. If you can get more than that, you probably didnt go heavy enough!




Front Squat (Program week 2)


Metcon (AMRAP - Reps)

Every 4min. x 5 Rounds:
15/12 Cal Bike
20 Alt. DB Snatches 50/35
Max TTB In Remaining Time...

*Score is total # of TTB only



Olympic Lifting


Clean and Jerk


You have 30min. total or 15min. for each section. If you do not have the ability to 1RM than this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.


Metcon (Time)

For Time:
500m Row
Rest 3min.
500m Row

*Score is both times combined
*This one is going to hurt




Strict Press (5 x 5)

5 hard sets. Do not count warm ups




EMOM x 10min. (Both in the same min.)
4 Devil Press 35/25
8 Wall Balls 20/14





Back Rack Lunge (Work up to a 10RM)

5 each leg work off the last few weeks!




On a 15-minute clock, for max reps each round...

From 0:00-3:00,

Run 400m Then Do Max Pull-Ups
Rest 1 minute
From 4:00-7:00,

Run 400m Then Do Max Back Squats @135/95

Rest 1 minute
From 8:00-11:00,

Run 400m Then Do Max Pull-Ups
Rest 1 minute
From 12:00-15:00,

Run 400m Then Do Max Back Squats @135/95




Partner WOD

30min. Running Clock...
1mile Run (200m intervals)
2000m Row (200m intervals)
1mile Run (200m intervals)
immediately into;
30 Power Clean and Jerks OR Snatches (50%)
30 at (60%)
30 at (70%)
Max Reps at (80%)


Pick a weight to start with that you can do a few touch gos at a time. Then make 10% jumps. Start with what you would like to hit on the last section and work backwards if that helps you pick the right number





(lets fuckin go)

100 Thrusters for Time (135/95)

EMOM 5 Burpees