As a coach, there are some moments which feel better than any personal achievements. The other day was one of those moments.

Albert was working on his bar muscle-up with Coach Chris O, and he was getting closer and closer with every attempt. He had plenty of height on his pull, and it was just a matter of a few tips and convincing him that he had it in him (which is easily half the work sometimes). When he ultimately stuck his first one, Chris O and I looked at each other with that exact feeling of – ‘man, that was awesome!’

It’s an amazing feeling to get your first anything [pull-up, muscle-up, rope climb, handstand push-up, etc.], and you can ask Albert what it felt like, cause he was ecstatic! But it’s a whole other feeling of awesomeness to be on the coach side of it. If you have kids, then you know exactly what it feels like. I was lucky enough to play a small part of it (Chris O did all the real coaching), and it was super cool!

Congrats Albert! Keep up the hard work and the gains will keep coming. #GetSome

Workout of the Day 10/5/2015 – Monday


Overhead Squat 4 x 3

3 Muscle-Ups
6 Power Cleans (155#/105#)
3 Handstand Push-Ups

CrossFit 101

5 Sets:
1 Min. Double Under Practice
1 Min. Rest

Tabata – 6 Rounds 20/10 per movement:
Ring Rows
Air Squats

Rest 1 minute between movements. Score reps per movement and total reps.