Monday 121203

Five rounds for time of:

12 Push press, 115# (75#)
40 meter Shuttle sprint (4 x 10 meters)
8 Squat snatch, 115# (75#)

Post time to comments and BTWB.

Teamwork and community.

Hydrostatic BodyFat Testing is back this week on Friday and Saturday!  Spots fill quickly, so sign up on the clipboards at the gym fast.  Remember, we’ll be hosting FREE Nutrition Coaching Program meetings this month in December, and we’ll be starting a special Wellness & Performance Lifestyle Kick-off next month.  So bring your towel and swimsuit, get dunked and find out an accurate spot you are starting from when it comes to body composition!

“Fitness Is…


…..Embracing this truth is perhaps the most difficult task you will ever face, but here it is, in plain English, so you can know it, and know it well: IT NEVER GETS EASIER…..

It’s no surprise that when the moment comes to put up or shut up we make like ants running from a ground fire. Watch a class of people in the moments before Fran and you might not know a thing about them because it’s all internalized. Watch that same class during the round of 15 and you’ll know all you need to know. The warriors commit and the pretenders crumble……

Not only will your body change in both appearance and ability, but there will be a psychological shift as well.  You’ll start tapping into that deep satisfaction that only comes from overcoming something difficult. You’ll start craving that feeling of total exhaustion, knowing what it will cost you to achieve it, and craving it just the same.  You’ll walk taller in the hallway at work, knowing that what you’re about to do barely measures in comparison with what you’ve already done.  Your approach to everything will be different because you know what it means to truly give it all; to be lying on the ground withered and gasping, then to get up do it again.

This is why CrossFit is the optimal training environment, in my opinion.  You know exactly what you have to do, you know exactly how much it’s going to hurt, you’re surrounded by a group of people that know all the same things as you. The only thing left to do is go there. The warriors of the world accept these consequences knowingly.  They know that it’s hard and that it’s going to hurt, and they do it anyway.  To continually grow and improve, this is the outlook we must all have.   At 100% effort, Fran is always going to hurt.  Running 1 mile for time is always going to hurt.  Embrace this reality.  Know that it’s going to suck and don’t back down.  Wear it like war paint every time you train.  When you do, you’re no longer the ant.  You are the ground fire.”

From AnywhereFit

Read the entire blogpost here.



  1. Ali :

    One of these days I am going to get the morning class to work out to country music! One of these days. Good class this morning Mas and Matt!

  2. slaughter :

    Rockin post. Thanks for the read

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