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My Alphabet

A pre-kindergarten student handout from Miller Elementary of the Houston County School District in Georgia.

Tuesday, August 11th, 2015


A) Front Squats 7×4

B) 400m KB Farmers Carry 53/35

C) Bulgarian Split Squat 4×7 (light)

D) 400m KB Farmers Carry

coming Wednesday…


A) Tabata Box Jumps

B) Reverse Tabata Push Jerk

C) Tabata Double Unders

D) Reverse Tabata Hand Stand Holds

E) Tabata Situps


The 10 Types of People you will find in a CF Gym

Whilst CrossFit gyms are different to normal gyms, there is one similarity. The gym-goer…

Without a doubt, the gym is a place where you can learn a lot about people. See them at their best or their worst. Regardless you always see people give it their all.

However there are some stereotypes that make you scratch your head, that keep you wondering if maybe you are the odd one out.

Here are our 10 types of people you will find in a CrossFit gym. Read more…


Thursday, July 16th, 2015:


A) 30-25-20-15-10

-Box Jump


-Knees to Elbow

(Rest 60 Seconds After Every Round – 30 Min Cap)


B) 4 x 20 Med Ball Anchored Situps


coming Friday…


A) Goat Work

-15 Minutes Work on Double Unders or Hand Stand Push Ups

B) Clean & Jerk – 1RM

C) 10 Minutes Heavy Prowler Push Team (230/180)

Score = 1RM Clean and Jerk


Weightlifting Shoes: Why You Need a Pair, What to Look For, and When to Wear Them

If I had a dollar for every time I’m asked about Olympic weightlifting shoes, well, I’d be able to afford plenty more pairs of weightlifting shoes. But since no one seems to give me a dollar when they ask me this question, I thought I might as well share a typical conversation on this hot topic with you lot. Any resemblances to conversations I have had with any of you are purely coincidental.

Read the article here

Once you’ve read this article, if you’re interested in shopping for weightlifting shoes, check out The 5 Best Olympic Weightlifting Shoes for Under $200 in 2012.

Tuesday, June 23rd, 2015:


A) 15 Minute Dynamic Warmup

B) For Time:

  • 300m Run
  • 10 Box Jumps (24/20)
  • 10 Wallballs

 Rest 1 Minute

Repeat for 5 sets (20 Min Cap)

Score = Time (Rx or Scaled Include Rest)


coming Wednesday…

Strength Practice

A) Deadlift- Build up to heavy set of 3

B) Tabata Double Unders

C) Row Intervals – Power 10 Followed by 10 Rest Strokes

3 Sets. Rest 3 Minutes. REPEAT

No Score

Show Up

Keep showing up.

Intelligence is important.

Strength is important.

Kindness is important.

But none of it matters much unless you keep showing up.

True for work.

True for love.

True for everything.

And, really, why did you think it could ever be otherwise?



Thursday, June 18th, 2015:

20 Minute AMRAP:

Run 400m

10 Power Snatches (115/80)

15 Hand Release Push ups


coming Friday…

20 Minute AMRAP:

A) KB Turkish Get Up Practice


50 Doubles (mod 150 singles)

10KB Swings (70/53)

(Rest 1 min)

Score = Rounds + Reps completed

The Science Of Why You Should Spend Your Money On Experiences, Not Things

Most people are in the pursuit of happiness.  We know that money can make you happier, though after your basic needs are met, it doesn’t make you that much happier.  But one of the biggest questions is how to allocate our money, which is (for most of us) a limited resource.

“One of the enemies of happiness is adaptation,” says Dr. Thomas Gilovich, a psychology professor at Cornell University who has been studying the question of money and happiness for over two decades. “We buy things to make us happy, and we succeed.  But only for a while.  New things are exciting to us at first, but then we adapt to them.”

So rather than buying the latest iPhone or a new BMW, Gilovich suggests you’ll get more happiness spending money on experiences like going to art exhibits, doing outdoor activities, learning a new skill, or traveling.  Read more


Thursday, June 11th, 2015:

A) Strength

5 Sets:

  • 1 Power Clean into 1 Hang Squat Clean

SCORE: Heaviest Weight


B) For Time:

  • 200 Doubles/500 singles
  • 50 KB SDHP 1 Arm at a Time (53/35)
  • 200 Doubles/500 singles

15 Minute Cap


coming Friday…

Teams Of 3:

  • Sled Drag Run – 10 mins
  • Row Max Distance – 10 Mins
  • Air Dyne Sprints – 20 Seconds

Rest 3 Minutes Between Rounds