Categorized as: MOTIVATION

The Unwritten Rules Of CrossFit

  1. Be honest. No rep your no reps. Though the score’s on the board, you’re really only competing against yourself.
  2. Give your best every day, and know that your best will change from day to day.
  3. Don’t be an ass.
  4. Motivate your fellow athlete. Everyone needs help sometimes.
  5. Be social. Introduce yourself to the newbie. Make a new friend.
  6. Check your ego at the door (and scale when necessary, the wod is usually harder than it looks).
  7. Work on your weaknesses; skills need your undivided attention.
  8. Be patient with your progress, some things take time.
  9. Have fun!
  10. Put your equipment away (where you found it). No, the 8kg kettlebell doesn’t go with the 32kg kettlebells.
  11. Eat right, whatever that means to you. Spend the money and the time getting it right.
  12. Don’t avoid WODs because you don’t like them. Most of the time, that’s exactly what you need.

Ronda Rousey’s Top Ten Motivational Quotes

Ronda Rousey may be the best athlete on earth. Her power and passion to be champion is undeniable. These top ten Ronda Rousey motivational quotes give you an insight into why she is the best.

1. It is one thing to fight other people, but fighting yourself is different. If you’re fighting yourself, who wins? Who loses?

2. Happiness is the absence of wants.

3. You have to fight because you can’t count on anyone else fighting for you. And you have to fight for people who can’t fight for themselves.

4. People say to me all the time, ‘You have no fear.’ I tell them, ‘No, that’s not true. I’m scared all the time. You have to have fear in order to have courage. I’m a courageous person because I’m a scared person.’  Keep reading…

This Revolution

“This is not the revolution I signed up for.”

My friend said that to me one day in the gym as we prepared to do another CrossFit workout. I chuckled. So much has changed in the world lately that chuckling is what I do the most now. I can’t stop a rushing tide with my hands.

Part of me agreed with her — the world of CrossFit is very different from what it used to be — and part of me shrugged.

Life changes. We change. CrossFit changes. There’s not much any of us can do about it.

What started out small and dirty and ours turned into something big and shiny and for the cameras and a whole bunch of people. Other things changed with that shift. I’m not saying these were good or bad changes. They just are. They exist. And, as with most things in life, we either shift with them or we find a new path.

Those are really the two choices that we have for everything in life — adapt or abandon — despite all the talking and assessing and prognosticating that we engage in. Everything else is just words. Us trying to deal with us. The world grappling to deal with the world. Keep reading…

Thursday, September 17th, 2015


A) Back Squat – Heavy Sets of 3 (15 Min Cap)

B) 5 RFT – 135/83lbs.

  • 1 Power Clean
  • 3 Hang Squat Cleans
  • 2 Push Jerks
  • Sprint 100m

Rest 2 Minutes

coming Friday…


30 Min Partner AMRAP:

  • Partner Medball Run 800m – Each partner Carrying a Ball
  • 50 Med Ball Squats in Unison
  • 50 Med Ball Situps in Unison
  • 50 Med Ball Lunges in Unison
  • 80 Pushups Total – 1 Partner Moving at a Time
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