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Oh snap. This one brings back memories….

Training Intent

– Strength: Final week of Box Squats. Loads should be slightly heavier but speed/technique should be on point by now. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable, you can always go lighter.

– Metcon: Consistent breathing and pacing the entire workout. Consider the total volume of burpees and make sure you are focusing on breathing during your sets as this can make or break this workout.


Wide Stance Box Squat (7×3)
– Use 13-15″ Box.
– Ensure each set is done explosively +  sit back on the box.

7 x 3 @60-70%, every 60s.
CrossFit Games Open 13.1
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Goal’s Gym
Metcon (No Measure)
Deadbug + Reverse Crunch: 3 x 10. Rest 60s.

Supermans x 50-100 Reps (squeeze glutes at top). Rest as needed.



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Training Intent

– Metcon: Aerobic workout today. Volume of Curtis P’s is low on purpose, but weights should be light as most athletes have trouble staying consistent with unilateral movements. You and your partner will spend almost the entire workout on the rower. As such, breaking up sets is your and your partner’s choice, but one person works at a time. Short intervals on rower will keep intensity higher whereas longer intervals will keep aerobic level higher. Where you feel weakest (explosiveness vs. ability to sustain) should be how you break up the rowing sets.


Metcon (Time)
3 RFT with a partner:

Row 1500 meters
10 Curtis P’s 115/75

*Curtis P = 1 Power Clean + 1 Forward Lunge on each leg

RX+ = 135/95

Masters & Teens: 95/65
30:00 Cap

CrossFit Games Open 13.3

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21 JULY 2017 CrossFit Games Open 13.3

Training Intent

– Strength: Week 2 of Speed Box Squats. These should be smooth/fast. Make sure these are done by sitting back on the box then exploding up.

Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable, you can always go lighter.

– Metcon: Breaking up the wallballs based on your ability is important today.

It is very easy to redline early out of the gate. This workout does NOT have the same intent as “Karen” (150 wallballs only). If you do not have muscle-ups but make it to the MU, you can perform hand release push-ups.

If you want to improve, you need to hold yourself to the standards on wall balls and no rep your effort. Missing a wall ball is not a character defect. Counting it anyway is.


Wide Stance Box Squat (8×3)
– Use 13-15″ Box.
– Ensure each set is done explosively +  sit back on the box.

55-65% of 1RM Back Squat
CrossFit Games Open 13.3
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Goal’s Gym
Metcon (No Measure)
50 Banded Hip Flexor Pulls, each leg
60 Russian Twists w/ 25# plate



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Training Intent

– Skill/Gymnastics:

Spend 10:00 learning and practicing Rope climb technique. Our method is J-Technique and toughening that HS position.

– Metcon:

Athletes should move through this at a relatively slow pace, 60-70% of maximal effort. Focus today is on breathing and getting comfortable with DB Snatches. Also, focus on simply moving efficiently today and watch the scores improve.


Rope Climb Skill Work + Gymnastics Static Hold

EMOM 10:
ODD Minutes: 2 Rope Climbs or Scaling Option.

EVEN Minutes: 30s Chest Facing Wall Handstand Hold

Adv: Legless RC

40 Air Squats
30 DB Power Snatch 45/35
20 Box Jumps 24/20
10 Strict Pullups

Masters/Teens: 35/25

Rx+ = Strict C2B

Goal’s Gym
Back Squat (5-4-3-2-1)
no more than 10 lb jumps to your heaviest single
Metcon (No Measure)
150 Band Pull-a-parts

Feelings Are Lies



Early in my CrossFit career, I became aware of a particularly nasty WoD called “Fight Gone Bad.”

This workout is special. It was designed for MMA fighter BJ Penn to more closer match the demands of a fight than traditional conditioning workouts like jogging.

This workout consists of 3 five minute rounds followed but 1 minute of rest. Each minute of the five minute rounds requires the athlete to do as many reps as possible of various exercises like box jumps, wall balls, and rowing, and your score is the total number of repetitions completed over the course of the 17 minutes. Top scores break 500 reps.

It’s awful.

“Measurability is a crucial component of CrossFit. It is in fact one of it’s crowning achievements. By adding measurement to a concept as elusive as fitness, CrossFit has forever changed the fitness scene. We now can tell you HOW fit you actually are by testing you.”


Measurement means things like tape measures, scales, and clocks, are now a fundamental part of what we do. That clock is our frienemy. The best and worst thing that ever happened to working out.

In the fight gone bad workout, we become intimately acquainted with that clock. The minutes of work can seem like 5 minutes, while the minute of rest begins to feel like about 15 seconds.

“Oh my God, are you serious? Did you speed up the clock?”

Workouts like this show us our relationship with time. While in the middle of things we enjoy, time flies. While in the middle of things that make us uncomfortable, seconds feel like minutes.

“This is why we don’t trust our feelings.”


I would love to see the results if I told you to WORK until you feel like a minute has passed, or Rest until you feel like a minute has passed.

People either LOVE or HATE CrossFit. One of the reasons is this OBJECTIVITY. Objectivity helps us become aware of the truth of out fitness situation. Many people avoid truth like the plague. But it is vital to any meaningful pursuit. Things like taking inventory at work, scouring your finances, honestly evaluating your relationships are not fun, uncomfortable, and essential for growth.

We see this go both ways though. Some think they are better off than they actually are, but many people we find have some hidden skills and abilities that are brought to the forefront in this process.

Kevin Williams is not far from Deadlifting 600lbs.

Jake Randazzo runs faster than my motorcycle.

Ms. Alice can squat a school bus.

Chrissy Lalonde is super agile.

Taylor Boudreaux bench presses with the guys.

This list goes on…….

Whatever we think or feel about ourselves and our capabilities, its probably inaccurate without having actually measured it. There are times we feel great and think we are improving, but the clock says, “Nope.”

Other times the opposite is true.

“The point is, living by our feelings is not an effective way to progress through life. If we want results, we gotta bust out the clock. Until you are ready for this level of honesty, you probably are not ready for change.”


The good news is, no matter where you currently are, you don’t have to stay there, or continue that path. That’s where the CFSL/CFBB community and coaches come in! We ALL start there.

Get Started Now