Put down the mental junk and walk away. There’s a brighter path around the corner. Drop the burdens you don’t need, and sprint towards it. Stop taking on, and watch yourself take off.
What You Take On

Coach Heather ensuring everyone's scaled properly for the workout.

Coach Heather ensuring everyone’s scaled properly for the workout.

4 rounds for time:
10 Handstand pushup
15 deadlifts (155,225#) *no more than 60% of 1RM
400m. Run


The ‘Position’: Bar Dips , Ring Dips
A. FIRST: show the ring dip, stationary dip, and box dip.

1. Box Dip: good posture, shoulders dip below elbow. 2-3 reps. Move forward if proficient with Box Dip.

2. Straight bar:
A. static hollow body hold w/ external rotation. 2-3 rounds of a 10 second hold. Modification is having a box underneath the straight bar for raised floor. If they cannot hold for 10 seconds, go back to box.

B. straight bar dip with press and needs more than green band: go to box for 3 box dips

C. Straight bar dip with press and can use blue band or RX: practice 2-3 reps.

3. Rings: static hollow body hold with external rotation (thumbs turned out at 11 & 1). 2-3 rounds of a 10 second hold.

4. ring dip with press (stay in hollow body) + pressing through with turn out as above. 2-3 rounds of 3 reps.*only allow a person to do ring dip or modified ring dip with band IF they can do a solid dip on bar with assistance & hold them selves on the static ring hold without failing.

Hold top of Ring Dip
Hold bottom of Ring Dip

Odd rounds hold top, even rounds hold bottom until you complete 8 intervals of 20 seconds of work and 10 seconds of rest.


OTM x 15 min.
Min 1: Back Squat 3 reps @ 45%*
Min 2: Max DU
Min 3: rest
*Each round of back squat increase 10%, rnd 1: 45%, 2: 55%, 3:65%, 4:75% 5: 85%.



“One thing I’ve learned about making changes and reaching for the next rung on the ladder is that you cannot fully feel satisfied with where you’re going until you can accept, acknowledge, and appreciate where you are. Embrace and make peace with where you are, and your journey toward something new will feel much more peaceful, rewarding, and satisfying.”
7 Things to Remember When You Think You’re Not Good Enough

Gymnastics Cycle Test:
100 pullups
100 pushups
100 abmat situps
100 air squat
*Complete all reps of each exercise before moving onto next movement.
Goal is sub 25min time frame, if work cannot be completed within that time frame, scale to 80(intermediate)/60(beginner) reps as needed.


*review skill of deadlift, hang power clean, pushpress/pushjerk + efficiency techniques for wod, such as dropping bar after 11 reps on deadlift for rest, then picking it up for 12 then go into HPC, etc.
6 week cycle re-test WOD:
5 rounds for time:
12 Deadlift, 9 hang power clean, 6 shoulder-overhead (105,155#)
*same weight/bar for all movements


HCF Btown Beat Down from Commissioned Artworks on Vimeo.

In teams of 2:
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets.
You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.


July 2, 2014

“Maybe it’s the post-Open letdown. Maybe you’ve just come off a competition. Maybe your work is extra stressful right now. Or maybe it’s just life. Whatever it is, we all go through times where our motivation seems to have evaporated like those sweat angels on the floor of the box. What can you do to kick start your motivation again?”
I Don’t FEEL Like It

A. 10 min of clean (power and full) + split jerk skill work.
B. 10-12 min: 5 rounds x 1 rep of the following complex:
1 power clean + 1 full clean + 1 split jerk.
*working up each round to a moderately heavy single.
C1. 5 rounds x 2 reps Back squat @ 80-85%.
C2. 5 rounds x 20 reps GHD/abmat situps. Between rounds of Backsquat.


*review skill of deadlift, hang power clean, pushpress/pushjerk + efficiency techniques for wod
Alternating Tabata: 105/155#
Use same weight for DT.
20 seconds work x 10 seconds rest x 8 rounds (12 min total)
Hang Power Clean
Push Jerk