“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.