Reminder: We will be CLOSED this Sunday for the Easter holiday.

Fitness doesn’t stop when the Open stops.

Neither does it stop when you go home from work on Friday. So you didn’t get those double unders or muscle-ups in time for the Open workout. Does that mean that you’re not going to try to continue to learn them? For me personally, I need to spend some more time on my handstand walks, toes to bar, and running capacity. This is the purpose of the Open. To reveal where we can become better and improve. Improvement never stops even if you don’t want to do muscle-ups. Get those unbanded pull-ups once and for all. Don’t want to handstand walk then work on those handstand holds.

Hell, if you didn’t know how to scramble eggs in the morning are you going to starve yourself? Probably not. If you really wanted those eggs you’d probably go online, watch a youtube video and try it over and over again until Wolfgang Puck gave you his approval. Now I’m hungry.

What to do next??

  • Write it down. What movement did you miss this year?
  • Ask for help. Ask a coach what you can do daily to work on it?
  • Do your homework. Go online and watch a Youtube video from a credible source. (Again, ask a coach if you don’t know what is and isn’t credible).
  • Take Action. Stop thinking about when to start and just start today. Take the 15 minutes you use to check Facebook on the crapper and use that time before or after class to work on something. ANYTHING.
  • Extra Credit – Bring me something to eat.

Workout of the Day 4/2/2015 – Thursday


Back Squat 5-5-3-2-1 @ 3211 tempo

100m Row
50 Thrusters (45#)
30 Pull-Ups

CrossFit 101

Deadlift 6 x 4

4 Rounds:
15 KB Swings
10 Wall Balls
200m Run