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For Time:

Row 500m
50 Double Unders
5 Burpees
Row 400m
40 Double Unders
4 Burpees
Row 300m
30 Double Unders
3 Burpees
Row 200m
20 Double Unders
2 Burpees
Row 100m
10 Double Unders
1 Burpee

*For today, because of the intent, if you don’t have 15-20 regularly unbroken Double Unders, you will substitute all of the Double Under/burpee sets with 12 Burpees. So Row 500, 12 Burpees, Row 400, 12 Burpees, Row 300, 12 Burpees and so on.

*You should be breathing hard for the ENTIRE DURATION of this WoD.

*After the workout you should work on dubs for cinqo minutos



Punch Your Goat

There is nothing that will increase your fitness faster than rooting out your weaknesses.


Here is a quick little how-to on some personal strategies you can employ DAILY to see results faster and avoid plateaus. In order to avoid plateaus you must strategize to punish your weakness NOT simply to get the best score. Leggo that ego….


  1. Identify Your Goat


Often times when we are thinking about our goats(weaknesses) we tend to think very specifically. “I’m no good at pull-ups.” “My deadlift sucks.” “I hate running.” But for the purposes of this article I want you to think broader.

There are 3 primary physical domains that CrossFit works in. Metabolic Conditioning (cardio, wind, engine), Gymnastics (any CrossFit movement that does not incorporate the movement of an external object), and Weightlifting (any CrossFit movement that does require moving an external object.)

I want you to choose one of these and stick with it for 3-4 weeks. IF you suck at all of them, flip a coin.


  1. Assess your Approach to the WoD


Next we have to begin learning how to assess a WoD so we can target this weakness.


Let’s use today’s WoD:



For Reps/Cals

Row 4min


10 minute AMRAP

5 Burpees

5 Squat Cleans 205/115


Row 4 minutes


Let’s say my weakness is Metabolic Conditioning. Then I will row all out knowing that I may sacrifice a little in the AMRAP. Then I will likely ease back a little at the end of the AMRAP so I can go all out on the final row.


Let’s say my weakness is Gymnastics. I will pace the row (not slow) and choose a lighter weight so that I can keep hitting those rounds of burpees. My goal would be to do as many burpees in that 10 minutes as possible. Scale for burpees.


Let’s say my weakness is Weightlifting. Today I would do as much weight as I can handle effectively and be prepared to go up or down if I miscalculate.


  1. Execute


Stick to the game plan no matter what happens inside the workout. Rest on your strengths if you have too and fight like hell through your goat.


Generally speaking, every WoD can be purposely scaled to bias one of these domains. If you are unsure of how to do this, you have some really, really good coaches everyday who specialize in this sort of thing. How did we learn it? Because it’s what we do too!!!


Use these tips. Stay with it for a month before switching them. And Punch your Goats.




The Piper will be Paid

The Piper Will be Paid


Life has an amazing way of balancing the scales.


I’ve been thinking a lot lately about comfort and discomfort.


We are a species that has made comfort sort of the ultimate goal of life. But, the piper will be paid.


Many avoid discomfort at every front. Comfort foods, air conditioning, vehicles, TV, sofas, pills and medications, laziness, chairs, airbag shoes.


A lot of our lives revolves around staying comfortable.


We CrossFitters are different.


We choose daily, momentary discomfort to avoid the consequences of a life of comfort.


We prefer the discomfort of a WoD to the discomfort of a heart attack or stroke.


We prefer the discomfort of chewing vegetables to the discomfort of injecting insulin.


We prefer the discomfort of the elements to the discomfort of disease, or the hospital, or the nursing home.


The Piper will be paid. We just prefer to pay in installments.



The Trouble with CrossFit

A few years ago, when CrossFit was initially booming, many people were writing in off as “the latest fad,” or the “newest trend in fitness.” There are still some people who actually think this. Although frustrating at first, I find this completely understandable. Anything new in this industry tends to be looked upon by outsiders with skepticism. But CrossFit has something on its side that continues to baffle skeptics and has fakers all over the industry attempting to mimic it in every way possible aside from simply admitting they were wrong, and getting out of our way. CrossFit has something on its side that no new fitness gimmick can compete with. CrossFit has something on its side that no 14-day miracle hollywood diet, no Xenadrine Extreme Weight Loss Catalyst, no Bowflex, ab rocker, thigh master, face trainer, shake weight, fat lotion, wrinkle cream, slim fast shake, or point system diet could ever hope to compete with.


CrossFit has truth.


The thing about TRUTH is it stands up to scrutiny. It can be attacked but it is immovable. When the dust settles it is the stone fortress that has remained and will remain unscathed for centuries.


This stems from the fact that at its core, what we do in CrossFit is not an INVENTION. It is a DISCOVERY.


CrossFit did not make this up. They simply organized it into the most usable format the industry has seen. A format that works perfectly for us regular people. A format that includes all of the things that humans thrive on and require to be successful. It is the exact same thing as Paleo and this is why the two are essentially inseparable. Paleo is not an invention either. No one made the shit up. And the people advocating it and making money on it are not because they own it or invented it, it is because they are helping you find ways to adhere to an ancient reality in a modern society.


What makes the two of these things so readily acceptable in my mind is the fact that this is exactly how I would expect truth to be. We have been around for a long time and to think we are going to all of a sudden stumble on something brand new in the realm of human performance and nutrition is absurd to me. Yes we are constantly sharpening our understanding, but the likelihood of us discovering one day that human beings actually don’t need oxygen to breathe seems pretty far-fetched to me. And hopefully to you.


A lot of people dislike truth. That’s foreign to people like us, but it is relatively common. Truth is like looking in the mirror WITH the lights on…nekkid. The reality is people prefer to be deceived. People prefer a brisk walk with a shake weight followed by a 2,000 calorie smoothie, to a hero WoD followed by a bowl of meat and veggies. Unfortunately you don’t get to choose what it takes. You only get to choose whether to do it or not. Truth is troublesome, and that’s the trouble with CrossFit.