Categorized as: MOTIVATION

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

5 Ways to Have More Fun at CrossFit


1.) Get over yourself and your day.

A workout is the perfect opportunity to breathe and move on from whatever sucked in your life today. So do that. Leave the BS on the mat with your smelly sweatdrops. This might be the best chance you will have today to feel fabulous. (Well, that is, after you feel terrible first.)

2.) Stop watching the clock.

Lose yourself in the movement, not the seconds. Figure out how to do the movement better and your time will come down. Watching the numbers as they tick won’t solve shit.

3.) Get to know the goofy people in your gym.

Seriously. Some of the best folks come in the oddest packages. If you’re brave at the barbell, be brave in your friendships. SO much fun can be had outside “the cool kids.”

4.) When you go to a new movement in the WOD, always do at least 3 reps before you rest.

For example: when you switch from kettlebell swings to pull-ups, get a few pull-ups before you rest or take a few extra breaths. Will this make your workout more fun? NO! But it will get it over faster, and returning oxygen to your lungs is fun, so . . .

5.) Laugh more.

It sounds stupid, but the more you laugh, the more you will laugh. We are (mostly) a bunch of high-achievers, gunning for glory all the time. Keep that up 24/7 and life will eat at your soul. So, sometimes, in the gym, laugh or smile at the most inopportune moments. Your whole energy will change. (I like to yell “THIS IS FUN!” when it clearly is not. It almost always makes other folks smile along with me.) The workout will still suck, but you’ll be a whole lot happier about the suckiness.

And, mostly, remember that it’s just fitness. If it makes you a happier person? Great! If it makes you more of an asshole? Bad! Go do something else!

by Lisbeth on July 15, 2011

Saturday, June 26th, 2015:

A) Renegade Row – 3×5 Each Arm

B) 5 RFT:

  • 200m Overhead One Arm DB Walk
  • 20 DB Burpees

(20min cap)

No Score

coming Monday…


A) Goat Work: 15 Minutes Work on Double Unders or Hand Stand Push ups
B) Volume Work: 7 Wallball Shots every 30 seconds for 4 mins
C) Midline: 5×15 Med Ball Situps (Partner Anchored)
No Score

I Heart CrossFit 

I live my life by the efficiency and efficacy in which I do things. I think it’s why I hold CrossFit so dear to my heart. Similarly, the CrossFit program has proven over and over again why it is the leading strength and conditioning program in the world.

At CrossFit we work exclusively with compound movements and shorter, high-intensity cardiovascular sessions. We’ve replaced the lateral raise with push-presses, the bicep curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do 5 or 6 at short distance. Why? Because compound and functional movements and high-intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Period.

Plus- Stronger people are harder to kill and more useful in general!

Tuesday, June 2nd, 2015:


10 Rounds:

5 Thrusters (115/75)
10 Pullup
100m Run

Rest 1 Minute

(30 Minute Cap)

coming Wednesday…

A) Drop Snatch from rack

  • 10 Sets of 2 reps, Add Weight When Possible

B) 24 Min – every 2 minutes

  • 3 OH squats (.75xBW)
  • 5 SDHP
  • 7 DeadLifts