Wednesday, 28 September



1 rep legless rope climb (Scaled normal rope climb) (Scaled V2 short rope practice on rig)

“Me, Myself & I”

5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 GHDs (40″/37″) (Scaled Ab Mat Sit-ups)
20 Push-ups
10 Chest to Bar Pull Ups (Scaled Strict Pull-ups) (Scaled V2 Banded Strict Pull Ups)

*Score = Time it takes to complete the workout

Additional Work

  • 10mins of handstand skill practice (before)
  • 40-60mins of Zone 2 cardio (after)


“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way of greatness.
Adversity is the way to greatness.
This is the championship mindset.

Tuesday, 27 September


PART 1: Strict Press

Build to a Heavy Single

*Score = Heaviest Load

PART 2: “The Sweet Escape”

For Time:
15 Unbroken Clean & Jerks
1200m Run

Rest 3 Minutes

12 Unbroken Clean & Jerks
1200m Run

Rest 3 Minutes

9 Unbroken Clean & Jerks
1200m Run

[Every Break]:
200 Meter Penalty Lap

Barbell: (RX 135/95) (Scaled 95/65)

Additional Work

  • 2-3 Sets of 12-20 Strict Hand Stand Push Ups (before)
  • 5 X 3 Behind the Neck Split Jerk @ light weight, 3 sec pause in the catch (before)
  • 3 X 5 Deficit Clean Pull @ 90-95% of 1RM clean, 2in deficit (before)
  • 40min EMOM (after)
    • Min 1-2: 400/300m row + max reps double unders
    • Min 3-4: 400/300m run + max distance sandbag or back rack barbell carry (150/100)
    • Min 5: rest


“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

Monday, 26 September



3 X 5 @ 70-75% of 1RM, 4-5sec Isometric (hold slightly below parallel at the bottom of the squat)

“Home Plate”

1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpees Over the Bar

1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpee to a Target

1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpee Pull-ups

1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpee Box Jumps (24″/20″)

Additional Work

  • 10mins of Jump Rope of Pistol Squat Practice (before)
  • 2-3 sets of 12-20 strict Pull Ups (before)
  • 40-60mins of Zone 2 cardio (after)


“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Sunday, 25 September


Sweaty Sunday [PICK ONE]

Max Meters in 30 Minutes


“Don’t look for the third thing.” – Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

  1. You did good, and,
  2. You helped another.

The first positive result is that you did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped another. Whether big or small, you’ve benefited another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Saturday, 24 September

***BARBELL CLUB will start at 0730, this is a free technique session which will focus on the snatch***



“Mitch’s Magical Helicopter Ride”

Teams of 3

30min AMRAP

65 GHDs (Scaled 65 Ab-Mat Sit Ups)

20 Power Cleans

  • Rnd 1 (RX 135/95) (Scaled 95/65)
  • Rnd 2 (RX 155/ 105) (Scaled 105/75)
  • Rnd 3 (RX 185/115) (Scaled 115/85)
  • Rnd 4 (RX 205/125) (Scaled 125/95)
  • Rnd 5 (RX 225/135) (Scaled 135/105)
  • Rnd 6 (RX 245/145) (Scaled 155/115)
  • Rnd 7 (RX 265/155) (Scaled 175/125)

One Partner will complete a 200m medicine ball run (20/14) while the other two athletes work


“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.

Friday, 23 September


PART 1: Back Squat

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Abomination”


RX 21 GHD Sit-Ups (40″/37″) Scaled 21 Ab Mat Sit-ups

15/12 Calorie Row

9 Dumbbell Thrusters (RX 50’s/35’s) (Scaled 35’s/20’s)

*Score = Rounds + Reps

Additional Work

  • 2-3 Sets of 12-20 Strict Pull Ups, Rest 1 Min between Sets (before)
  • Zone 2 Cardio, 40-60 mins (after)


“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes  like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

Thursday, 22 September



Technique work, sets of 2 (not touch-n-go) for 15 mins

Build to a heavy weight that you can maintain technique

“Unfortunate Events”

On the Minute x 30:

Minute 1: Row Calories

Minute 2: 1 Rope Climb (15′) + Max Shuttle Runs (10m)

*Score = Lowest Bike Calories + Lowest Shuttle Runs


“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Wednesday, 21 September


PART 1: Deadlift

Build to a Heavy Set of 20

*Score = Heaviest Load

PART 2: “The Rest Is History”

3 Rounds For Time [20 Minute Cap]:
30 Lateral Barbell Burpees
20 Hang Power Cleans (RX+ 155/105) (RX 135/95) (Scaled 115/85) (Scaled2 95/65)
100 Double Unders (150 single unders)

Rest 1 Minute Between Rounds 

*Score = Time it takes to complete the workout, including rest

Additional Work

  • 2-3 Sets of 5-7 Legless Rope Climbs, rest up to 30 secs between reps and 1 min between rounds


“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

Tuesday, 20 September



5 Sets of 3 @ 70-75%


5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Balls (RX 20/14) (Scaled 14/10)

*Score = Time it takes to complete the workout

Additional Work

  • 2-3 Sets of 12-20 Strict Handstand Push Ups, rest 1 min between sets (before)
  • 5 sets of 3 Tall Snatch @ light weight, 3 sec pause at the bottom (before)


“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Monday, 19 September


PART 1: Strict Press

Build to a Heavy Set of 3

*Score = Heaviest Load

PART 2: “Lynne’s Twin”

200 Meter Run
Max Unbroken Push Jerks (RX+ 205/145) (RX 155/105) (Scaled 135/95) (Scaled2 95/65)
200 Meter Run
RX+ Max Unbroken Bar Muscle Ups RX Max Unbroken Strict Pull-ups Scaled Max Unbroken Assisted Pull Ups

*Score = Total Reps

Additional Work:

  • 2-3 Sets of 12-20 Strict Ring Dips, 1 min between each set (Before)
  • Zone 2 Cardio, 40-60 mins (after)


“Bread today is better than cake tomorrow” – Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.