Categorized as: MOTIVATION

Earn the Right to Progress

Training is a lifetime pursuit. The mistake many athletes make is a lack of appreciation that every exercise stems from a certain base level of movement. Sliding your feet and catching the bar deep into a snatch comes from hours spent in a deep overhead squat. From practicing with a wooden pole when your whole body is screaming at you to skip onto the bar like your hero.

“Training is more than just a physical presence. It’s a mental practice of improving every aspect of your time spent in the gym.”

Regardless of the sport or skill required, a simple question must be answered. Where are you right now in that skill continuum? You have to be honest and find your own starting point and then progress incrementally.  Read more

Tuesday, August 25th, 2015


A) “Annie”

  • 50-40-30-20-10: Double Unders & Situps

B) Teams of Two: 15 Minute Running Clock

  • Partner A) 300m Run
  • Partner B) Steady State Row

Switch when your partner returns from run

coming Wednesday…


A) Panda Stretch

B) 12 Minutes Steady State:

  • 100m Run
  • 10 Box Jump Overs
  • 10 Hybrid KB Swing

Keep Hope Alive

In a pursuit for “lifelong fitness” at the age of 76 years old Hope is beginning her fitness journey.

It is never too late.

We are never too old.

There isn’t a hole too deep.

If there is a will, there is a way.

Take the challenge.

Day by Day shoot for being better.

1% better each day is 100% better 100 days from now.

“Keep hope alive.”

For you, your friends, your family.

Watch the inspiring clip here

Saturday, August 8th, 2015

A) Overhead Pause Squats: 3-3-3-3-3 (Add weight each set)

B) Team 14 Min Cap:

  • Row 100m
  • 200m
  • 300m
  • 400m
  • 500m
  • 400m
  • 300m
  • 200m
  • 100m

Each partner must preform these fixed intervals

coming Monday…


A) Teams of Two: 20 Min Running Clock

Partner 1: 5 Power Cleans/Squat Cleans

Partner 2: Run, Row, Jump Rope, Air Dyne

-Switch Every Set Between P.C. & Squat Clean

B) Teams of 2: Max Rep Parallete Pushups


Personal Excellence Training

Excellence is scalable.

Just a quick note to remind you, that excellence is available to anyone.

It is available to you.

Excellence may vary in degree but not in characteristics.

For example, check out this video. You are about to see a huge weightlifting record. Take a look at all of the details in the slow-mo recaps of each lift. Stance, Grip, Position. From the set-up, to the execution, he demonstrates all of the things we teach every week in our gym.

Hook grip, chest up, knees out, big breath… you are practicing all of the same components as the best of the best. And although you may never Clean and Jerk over 500 pounds, you can still practice excellence at your level.

That’s why we’re called Personal Excellence Training. We want to help you be your best you.

 Saturday, July 25th, 2015

A)  Deficit Box Jumps – 15 Minutes

B) 21-15-9:

  • Back Squat (225/155)

Rest 2 minutes between sets

C)  Every 30 Seconds for 6 Minutes:

  • 4 Medball Lunges
  • 3 Medball Sit ups

coming Monday…


A)  Turkish Get ups

B)  Back Squat 5 Rep

C)  Heavy Prowler (15 Yards)

Rest 60 Seconds

10 Sets

WWE Champion Seth Rollins on the Power of CrossFit

“Before I discovered CrossFit, I was really just doing regular bodybuilding … I just knew I wanted to get bigger and train for a pump and all that stuff, but I found myself getting hurt a lot, and it was boring. Once I found CrossFit, I started to enjoy fitness, and once my body adapted and I started to become more mobile, it was a game changer as far as injuries were concerned. So it definitely has become a passion of mine.”

—Seth Rollins, WWE Champion and CrossFit athlete

Read more…

Saturday, July 18th, 2015

A) 5×5 True Negative Pull ups

B) DB Lunges 5×20 – Heavy as Possible

C) Team Row: 12 Min Max Calories – 20/15 at a Time then Switch

coming Monday…




  • 400m Run
  • 21 KB Swings (53/35)
  • 12 Pullups

B) 400m Farmer Carry Cool Down

C) 10min Static Stretch Series


The Importance of Competition in Sport and in Life

There is a misconception that competition is bad; that self-esteem will be affected if a child loses. BUT to lose, is not to be a Loser.  If a child can experience the thrill of winning and the disappointment of losing early in life through competitive sports, they will be well equipped for the reality of life.

Competition provides motivation to achieve a goal; to demonstrate determination, creativity and perseverance to overcome challenges; and to understand that hard work and commitment leads to a greater chance of success.

Life is full of situations where there are winners and losers: a sports game; getting a job; bidding on a contract; not getting into the desired college. Children need to learn how to cope with disappointment and to be able to genuinely appreciate the good fortune, talents and abilities of the “winner” and then look forward to the next opportunity to try again.

Competition teaches us to dig deep and find resources we never knew we had; provides us with the opportunity to think outside the box and explore other ways to succeed.  The pressure to win or succeed can often inspire more imaginative thinking and inspires us to develop additional skills.

Yes it’s true that “winning isn’t everything” and we definitely need to teach our kids about teamwork and provide them with a positive learning environment  and to have fun, BUT we have taken things too far when every child makes the team and every child gets a pat on the back or a trophy, regardless of their effort, commitment or skills. We are stripping away the desire to triumph over challenges and to value excellence and hard work.  In our efforts to ensure our children have good self-esteem, we are creating adults who have a sense of entitlement and do not know the meaning of hard work and commitment, nor the joy and sense of the accomplishment of overcoming a challenge, solving a problem and achieving success.

We need to instill a winning attitude: A drive for excellence and victory. Instilling this winning attitude is one of the goals of a good coach. When a child learns that given the right attitude they can succeed at whatever they set their hearts and mind to, it can have an overwhelmingly positive impact on their self-esteem and on their future. Without healthy competition the concept of a winning attitude doesn’t exist and the incredible potential within our children is lost. Read more…

Saturday, July 11th, 2015

A) Squat Snatch To 5 Overhead Squats

B) Med Ball Strength

  • 5 Sets of 10 Wallballs at heavier than normal weight. Rest as needed

C) 10 Minutes: Max Strict Pull Ups

SCORE = Weight on part A


coming Monday…


Baseline x’s 3

  • -500m Row
  • -40 Squats
  • -30 Situps
  • -20 Pushups
  • -10 Pullups

Practice Day not performed at 100%. Stay at a pace that is challenging but doesn’t require you to stop. 3 Min Rest between Rounds.


For better or worse, the simplicity of the Fran workout means there is not a whole lot of opportunities for strategy.  There are a few tips which can help:

As ever, approach the workout with a plan.  How will you break up your reps?
Most people find the round of 15 to be the most mentally challenging.  Be prepared for this.  Negative self talk will not make this easier.  Use the energy of the group class to push to the max.

Want to push toward the elite ranks?  One of the keys is getting through the thrusters “unbroken”.

“Do not put the bar down during the thrusters!  Drop the bar and you’ll have to clean it back up, wasting a lot of time and energy.  Rest as much as you need to during the pull-ups, where the penalty for taking a break is only a few seconds and little to no wasted energy.”

According to Mobility WOD’s Kelly Starett, one of the easiest, but least utilized, tips is performing some Fran specific mobility work prior to your workout.  Review this video for some Fran specific mobility tips from someone who has spent a lot more time thinking about Fran than you have.

Thursday, July 2nd, 2015:


A) Mobility Prep for Fran


21-15-9 Reps For Time
Thruster 95 lbs/ 65lbs

(7 Min Cap-Score Time)

C) 800m Jog/Walk Cool Down

D) 500m Row Cool Down

coming Friday…


A) Double Under Practice

B) 4 Rounds:

  • 300m Run
  • 10 DB Step Ups (60/30)
  • 10 DB Row

Rest 1 minute (15 Minute Cap)

No Score