One thing we can all come to expect out of Mr.Clay Knows is that he is going to cackled and make anything he is doing pleasant in his own way. For instance yesterday, prior to class him and I were discussing the idea of die-hard CrossFitter’s being Kool-Aid drinkers and the enthusiasm in which they come at things. The harder the work-out the more they talk about it. There is some sense of joy in soul crushing.

Remembering not to take himself not too seriously as soon as we started working on our OHS, even our warm up for that matter, he began to make light of what we were doing. Grunting with anguish as he was throwing his PVC over his head and then the barbell until he was throwing some weight around via the Snatch. It was great. For those of you who know Clay this may or may not be apart of his daily routine.

This idea of embracing the suck or better having fun while being uncomfortable is vital to not just success in the gym but outside as well.

“It’s a very Buddhist concept. When we deny what reality is giving us, what is really happening, then we create suffering. So life is a dance between minimizing expectations and surrendering to what our lives actually reveal to us.
The Armed Forces have no other choice. If they’re out in the Iraqi desert or in the mountains of Afghanistan, the only way they’re going to get through those challenging experiences is by embracing (rather than denying or ignoring) them.

But for us with our modern conveniences and propensity for denial, we can distract ourselves, numb ourselves, fool ourselves over and over to avoid, disconnect, ignore, postpone, procrastinate and put our heads in the sand when we don’t want to look at what is.

Including feelings of unease or discontent towards unfulfilling careers.

the more you deny or try to rationalise away your feelings of discontent, the stronger these feelings will actually become.

So even though “the suck” sucks, the prolonging of it makes it even suckier. For longer. If you don’t square up and face your career discontent, you’ll just prolong the agony.”  – Career Shifters Site 

Workout of the Day
3 sets
12 Reverse Flies (#5-#10+)
12 Hip Bridge to Hamstring Curl
:20-:30 L-Hang
Bench Press
Find your 3 rep max.
In 5 sets or fewer find 3rm
4 rounds for completion
-max rep bench press (60%of 3rm)
-max rep pull up
*rest 1:30-2:00 between sets
**rest a bit between bench and pull up

Post your scores to the Whiteboard.




And the sun shall rise and anoint him or maybe just Bobby showing us that when the sun is in fact out so to are those guns, now if only if the sky was out we might see some thigh. 

Workout of the Day
Spend 5 minutes and work on TGU

12 minutes of Skill Work: Kipping HSPU, headstands and HSPU

Then 10 minutes work on OHS

For Time:
Row 50 Calories
40 Deadlifts (#175/#125)
30 Box Jumps
20 Front Squats (#135/#95)

Post your scores to the Whiteboard.



quad and upper hamstring Smash

Workout of the Day
300/225m row
16 Db Split Squats (8/8)
max rep Ring rows (minimum 10)

With Partner Complete the following (one person works at a time)
400m run
100 Super man Back Extensions
100 DB Snatch
400m Run
100 Renegade Rows
100 Hollow Rocks
400m run

Post your scores to the Whiteboard.




Apologies for the late post- Jet-lag and travel got the best of me.

Workout of the Day
2 Rnft
15 Lateral Banded Walks
15 Femur Ad-ductions
10x RDL, Bent Over row, FS, Press, Good Morning

E2MOM for 10 minutes
Complete 6 Sumo Deadlift
5 rounds
12 Push Press (#115-#95/#85-#65)
200m run

Post your scores to the Whiteboard.




Gosling said it al!

Be Courageous today

Workout of the Day
Back Squat
Find your 5 rep max.
In 5 Sets not including empty bar warm-up, find something heavy for the day

10 rounds
5 Burpee Box Jumps (24″/20″)
*Rest :45 between rounds

Post your scores to the Whiteboard.



GYM-NAST!! Old school Greg Glassman, before Under Armour, before Reebok, before Progenex and ESPN talking to the people about “Fran.”

“anything that leaves you flat on your back looking up at the sky asking WTF happened to me deserved a females name [Hence Fran]” -GG

I share his enthusiasm for this simple couplet of Thrusters and Pull Ups. There is something so simple and unapologetic about a thruster and “Fran” takes it to a new level. We do not get too CrossFitty around here very often, there is no kool-aid thrown around, sure loud music is going, people are grunting but very rarely is there a fear of death via exercise and a fear of lactic acid induced vomit.

Fran and I have met numerous times each of which my palms sweat in anticipation of meeting her, my heart rate flutters in between chaos and calm. My mouth dries then is overwhelmed with saliva only to dry again. Writing this, my heart rate is elevating. I can feel what it feels like to dig, to question…the forearm burn, the deep voracious beats of your heart clammering to get out of your chest…If it sounds miserable, it is and yet its peaceful. She will be mean, she will be furious but like a good storm she will pass, leaving you dazed. The feeling will be short but the memory will be long.

If you are willing “Fran” will take you there. Get to the edge of not knowing if you are capable of finishing, taste the metallic response in your mouth, feel the anxiety and watch yourself come out of the other side better, well after you find yourself again. For those of you who are experiencing for the first time, embrace every part of it… for those of you experiencing again, pretend you forgot everything bad that had happened in your relationship prior or maybe dont. Embrace your anger and in the words of the late Emperor Palpatine “Use the Hate

Workout of the Day
Shoulder Prep- Rehab, JOBS exercises

10 x EMOM
1 Power Clean + 1 Hang Clean (must squat) + Jerk
21-15-9 reps, for time:
Thruster (95 lbs)

Post your scores to the Whiteboard.




Just jump. A little throwback to some just a few Summers ago.

Workout of the Day
Roll out /Mash
4 x :30 ME :30 Rest

8 DB Bench Press
10 BB Bent Over Row (#95-#115/#65-#85)
15 Back Extensions or Reverse hypers

4 rounds (1 minute rest between)
3 Turkish Get Ups (Right arm) + 50 yd Single Arm Farmer Carry (Up and back)
3 Turkish Get Ups (Left arm) + 50 yd SA FC
2 way prowler push

Post your scores to the Whiteboard.