Categorized as: MOTIVATION

10 Things I’ve Picked Up In My 1st Year Of CrossFit

This past September was my one year CrossFit anniversary. I’m really excited for what lies ahead, but I’m also celebrating a year’s worth of accomplishments.

Over the past year, my fitness has really improved. But I’ve also learned a lot, changed, and grown as a person. Here are some of my takeaways — some are cheesy, some are clichés, but they’re all true. So, here goes. In the past year, I’ve gotten…

1. Some mean hand calluses and sweet bruises.

2. Clothes that fit a bit differently.

3. A new crowd of people to hang out with.

4. A new vocabulary.

5. Five extra pounds.

6. Coaches who know me, care about me, and want to see me succeed.

7. A whole bunch of new skills.

8. The vision to set goals, dream big and work hard.

9. A whole new perspective on myself.

10. A workout I actually look forward to.

Your turn: If you’ve been CrossFitting for a while, what would you add to this list? Read More…

Box Battles

Tuesday October 28th, 2014

A) “Fran” 21-15-9

  • Thruster (95/65)
  • Pullup

B) Post WOD Skill: Dip

coming Wednesday…

A) Squat Snatch: Heavy (learning how to bail)

B) 17min AMRAP:

  • 700m Run
  • 12 CTB Pullup
  • 12 Back Squats @ BW

What is Beauty?

If you ask 100 people to define beauty, you’ll get 100 different answers. Most will falter and offer descriptions instead.

CrossFit athletes are now rejecting previous definitions of beauty and putting forth their own, a definition researched and confirmed in every workout and every rep.

“There are people who spend their entire lives allowing the reflection in the mirror to determine their self-esteem, submitting to a cultural judgment established decades ago. But in CrossFit gyms all over the world, mirrors are conspicuous by their absence. Fitness is gauged in reps, in speed, power, virtuosity. And beauty is measured in joy. And in pride,” says narrator Marty Cej.

CrossFit presents a new aesthetic based on function, performance and confidence.

“I love the way that CrossFitters look because it’s just so real,” says three-time CrossFit Games competitor Ruth Anderson Horrell, pointing to an aesthetic that’s born of a relentless pursuit of work capacity and the inner strength that comes from achieving it.

“It’s beautiful to be fit, but I think … anyone who carries themselves with confidence will be beautiful,” says Michele Letendre.

Four-time Games competitor Austin Malleolo agrees: “If you want to look good, do stuff well, and do what life demands of you, and everything else will fall into place.” Watch Video Here…


Thursday October 23rd, 2014

Skill: 10 minutes to establish a 2RM Hang Power Snatch

5 sets: 

  • 1 min Max Cal Row
  • 1 min Max DB Push Press
  • 1 min rest

coming Friday…

A) Grid push up- 5 minutes

B) Tabata Squats-Rest at the Bottom

C) Hand Stand Hold- 120 second 

D) Weighted Plank- 30 on/30 off x 8


Do Something Worth Noticing

“By Lisbeth”

You want to be noticed? Do something worth noticing.

Do something remarkable so that people have to stop and watch, or listen, or read. Halt them in their tracks. Shut their mouths. Make them stare. Make them talk about you.

Some of them will like you, praise you, love you: that’s the fun part. But be ready for the flipside.Some people will dislike you or despise you for your success. And a whole bunch of others in this world won’t care at all, or even notice.

And that’s okay. Nothing worthwhile was ever gained by making everyone happy.

Be strong, and learn to enjoy your strength. You earned it. Don’t let the naysayers steal it—or steal anything—from you.

Group Photo

Tuesday October 21st


  • 100 Russian KB Swings 70/53

NOTES: Every time you break on the KB Swings, complete 5 pullups as penalty (10min cap)

Cash Out: 10 Sit ups Every 30 seconds for 5 minutes

coming Wednesday…

3 sets of 3 minutes to complete: rest 1 minute between

  • 15 Wall Ball
  • 20 Box Jumps
  • Remaining Time perform Double Unders

SCORE: Total Double Unders