"Tabata this is going to be fun"

Hurdle jumps, 24"/20" 

Dumbell push press, 40#/25#

16 sets total, alternating hurdles and push press.  This means you do hurdles for 20 seconds, 10 seconds of rest and rotate to push press, 20 seconds push press, 10 seconds of rest and rotate… etc.

Post total reps to comments.


Bethany is cranking out pull-up work outs with no band these days

We love reading other blogs, as it fuels ideas and helps us reflect on the training we are providing.  Here is a snippet found on CrossFit InvictusThanks guys for a great post.

Fundamentals – Steps Back, Leaps Forward
Written by Mike Hom

Often times, we become overly involved in forward progress without regard to periodic re-evaluation. This happens with both experienced and inexperienced athletes. As an example, you may be decent enough at the air squat, which then allows you to be decent enough at the front and overhead squats, which results in you being decent enough at the clean or snatch. What invariably follows is decent enough progress until you hit a very tangible ceiling – the plateau, so to speak. The basic thought process is to examine how to create quick forward progress (to maintain momentum, of course) which, for most people, is the ability to move more weight. And, often times, the easiest conclusion to come to is to suck it up and try to increase the weight with your “decent enough” form.

Unfortunately, this is not the best approach to make progress.

Virtuosity is a subject we coaches like to hit on, repeatedly, from every angle. It gives us a base motivation to be better at something. That constant improvement is what keeps us coming back. Let’s go back to the example above: Everything about our overall performance is “decent enough.” It’s alright. It ain’t anything to write home about.

We DO NOT want good enough.

We want to be the best at what we do. We aspire not for a 10 on a scale of 1-10. We want to aim for 11. The question is, how do we get to 11 when we’re at a 3, 5 or 7? How can we make those leaps of progress? Sometimes we have to do what is hardest.

We have to take steps back.

Aside from being a coach, I try to maintain some modicum of athleticism. I have to be very honest with myself about where I stand with regards to my performance overall and with each discrete movement and exercise. I am good at some. I am OK at others. I am terrible at many. I can elect to only chase my strengths. That’s great for my ego. But to become more well-rounded – to become fitter by any standard – I have to buck up and work on the stuff I am simply not good at. It also means that I have to work on all of the constituent exercises that may lead to more complex movements – regardless of whether I am good at them or not.

Going back to the original example in the first paragraph, if I am only decent enough at the clean, I will work on not just my front squat, but my air squat! Why? Because it is principally the fundamental exercise. If I cannot improve my ability to brace as hard as possible, squeeze my glutes, suck my ribs down and keep my spine and hip wedded for integrated movement without load, it would be a good guess (not necessarily a law, though) that having a load across my collarbone and shoulders will not assist in the matter.

If chasing excellence leads to success, then chasing virtuosity leads to progress. Some could say they are the same, but I say they are similar with differences. Excellence is a state of superiority in some given quality – to go above and beyond. Virtuosity is having great skill in the practice of something – anything. You want to chase virtuosity in your movement to continually nurture the seed of progress. You want to use that progress to help you chase excellence in order to go above and beyond what you think you can do, and consequently, experience success.

Be excellent. Be virtuous.


  1. JenB :

    Hey Holly – looks like I am going to have to do some work tomorrow so will have to ski another day.

  2. Jack :

    I wish I was more virtuous. Constant pursuit. I’ll get it… maybe.

  3. Emmalee :

    Did Mary today with some assistance on one legged squats put a wall ball underneath. Did 8 rounds!

  4. James :

    I thought we were supposed to “be excellent to each other and party on, dude”? No?
    I have a request for all you firefighters out there: My son’s preschool is holding a benefit auction and we’re trying to arrange a breakfast/lunch with a group of firefighters at a fire station to auction off. If any of you (and/or your friends) would be interested in hosting a group of 10 preschoolers who will idolize and worship you, let me know. If you don’t see me at the Verve, you can email me at whitmja1@yahoo.com. Thanks,

  5. Joylyn :

    I like the post, very well put.

  6. Joylyn :

    ps. nice pic Bethany! very focused and congrats!
    Strong work Emmalee–miss seeing ya you bad@$$ you!

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15 Pull-ups  

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