#crossfit #fitspiration lol, love it!! It is pretty amazing what your body is capable of doing if you just push your self! Find more like this at gympins.comWOD:
AMRAP 7 min:
10 Double-unders (scale to 30 SU)
3 Thrusters (115,185#) *Heavy- scale to 55-60% of 1 rm front squat.
weight comes from floor, but if needed scale to rack.


Doing the best I can…is actually not the same as, “doing everything I can.”
When we tell people we’re doing the best we can, we’re actually saying, “I’m doing the best I’m comfortable doing.”
As you’ve probably discovered, great work makes us uncomfortable.
-Seth Godin


CrossFit Total

Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm.

1. Back Squat (10-15 min max)
2. Shoulder Press (10 min max)
3. Deadlift (10-15 min max)

Here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.



Dr. SeussWOD:
A. Power Snatch skill work.
B. Power Snatch EMOM x 20 min. Increasing each min to a solid single power snatch.
C. On your own: 3 x 20 GHD hip ext./ empty barbell good mornings.


“Don’t run from a challenge. Instead run toward it because the only way to escape fear is to trample it beneath your feet.” -Nadia Comaneci

Mother and daughter bonding.

Mother and daughter bonding.

For time:
50 Ring dips
clean, 50 reps (75,115#) *scale to ~40-45%
50 Ring dips


In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups/abmat
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups/abmat
1 minute of Inverted Burpees


“If you are not a specialized athlete, your training should be aimed at keeping you healthy and prepared for the variety of challenges life will often throw at you. Unfortunately, many individuals with no aspirations to be competitive athletes train only in one or two physical skill areas and only in the oxidative energy system. Hence, they become specialized without intending to. Many others just lift weights and are only fit to lift weights. The net result is that many of the exercising public totally ignore, or are unaware of, the need for GPP (General Physical Preparedness).”
CrossFit and GPP

Buddy Mobility at it's finest.  This front hip stretch is great after any squatting or running workout!

Buddy Mobility at it’s finest with Matt, Coach Shaun and Coach Heather. This front hip stretch is great after any squatting or running workout!

WOD: (6 week cycle test)
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front Squat (max load)
1,000 meter Row (fastest time)
Pull-ups (max reps)


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. *utilize same reps/assistance as first test.

Previous results here