Warm up:
2 rounds of:
200m Row
5 Thrusters (bar only)
5 Pull-ups
10 Push ups
15 Squats

4 rounds of:
15 Kettlebell swings (70 lb./53 lb.)
Rest 1 minute
9 Thrusters (135 lb./95 lb.)
Rest 1 minute

3 rounds for time of:

5 Clean & Jerks (185 lb./105 lb.)
5 Muscle ups
15 Burpee box jumps

Post time to comments.

Grab a cup of coffee and let’s chat….I’ve got two very specific things to talk about, and you’ll have to tolerate my soap box for a moment ๐Ÿ™‚

Resolutions vs. Commitments

It’s January, which means people make “resolutions”. As we all know, no matter how good our intentions, resolutions are usually broken. Why? Because it’s a resolve, an idea, a passive attempt to change and do something better. Resolutions lack confidence.

Commitment is different. It’s an obligation to a promise, an active pledge to do something.ย Commitment breeds confidence and helps us all understand we are capable of doing so much more than we ever thought possible.

This January, I challenge you to make two commitments.


Your weights and times are important because they are an indicator of progress. There will be days where everything seems easy; other days you will celebrate a PR; and days will come where an empty barbell feels like a 10 ton truck – those days will flat mess with your head. You will leave the gym thinking you completely sucked at something. But it’s important to see that even though you will have those days where your rear gets handed to you, you also need to realize just how far you have come.

What can you do now that you couldn’t do a year ago? Don’t beat yourself up over one day – we expect progress, not perfection. The only way you can monitor progress is to WRITE THINGS DOWN.

You also need to keep records of the weights you lift. It’s important on strength days when Ryan programs 70% of your one rep max, you know what your one rep max is. Those percentage days are opportunities for you to dial in technique, and if you are pulling random numbers out of the sky to lift, you are not maximizing your opportunity to work on technique.

And, in keeping records of your times and weights, POST them to comments. I know you may be scared or think your time isn’t “good enough”, but that’s not the point of posting to comments. You post so that we can celebrate your success and progress! And if celebrating you isn’t a good enough reason, post to comments because I spend a lot of time writing this blog and finding good videos, articles, etc. (which I LOVE and really enjoy). When you post, it gives me feedback and ideas for future posts (otherwise, I just post random things that I happen to find interesting!). So post to comments. ๐Ÿ™‚

The Open is 50 days away. I’ve already heard people say things like, “I’m not signing up because I’m just not that good”; “I’m not signing up because I can’t do ____________”; “I’m not signing up because I just am not sure”.

That’s a bunch of garbage. The Open isn’t about what you can or can’t do. It’s bigger than that.

The Open is really fun. For five weeks, it’s all any one wants to talk about, strategize workouts, look at scores, and more. It’s also a great indicator for you to see what you are good at and what you need to work on. And you may not think right now you are “good”, but I promise you, there will be one workout that you think you can’t do that you actually destroy.

If you are still thinking, “Yeah, but I’m really not that good, seriously” (that’s garbage, by the way), take a step back and look at the bigger picture. CF7 has sent a team two years in a row to Regionals, finishing 14th last year. The ONLY WAY we got there was because every single person who participated in The Open helped push our team there.

You may not have any desire to compete, but there are some in our gym who do. Our team is exactly that – OUR TEAM, and you are a very important part of it. Our athletes cannot get to Regionals without your help. Every WOD you do helps push them a little bit harder and a little bit faster. They have trained hard for an entire year to get back to Regionals, and they need your help to get back to the big stage. If for no other reason, sign up to help get them there.

Who’s in? Post thoughts to comments.

Monday WOD, January 14, 2013

9 thoughts on “Monday WOD, January 14, 2013

  • January 14, 2013 at 1:13 pm

    Great post Amie! It is much more fun when the comments board is full. You Roosters have been terribly quite recently..zzzz…you guys need to post so we know what times to beat in the pm!

  • January 14, 2013 at 1:21 pm

    WOD 14:13 – tough after all the trusters!

    In on the Commitment!

  • January 14, 2013 at 1:28 pm

    Thanks Kelly! ๐Ÿ™‚

    Funny story from school today — at least once a week, all of the kids in my classes have to write down their “good news” for the week and share with the class something good that has happened in the last seven days. My good news that I shared was that I lifted well over the weekend and came in 1st place, which never happens. This one kid goes, “Well, maybe everyone else felt so bad that you don’t ever win, so they held back and just let you win.” ๐Ÿ™‚

  • January 14, 2013 at 2:38 pm

    Whatever kp! Join us one morning.
    The strength moves alone were a workout-the wod was tough-14:30 but didn’t rx.
    Love the blog amie!

  • January 14, 2013 at 3:31 pm

    53lb KB; 85lb thruster

    WOD-14:31, sub blue band bar muscle ups… 24″ box

  • January 14, 2013 at 7:51 pm

    Mainsite was deadlifts today – those are not as much fun as CF7 WOD, so I did that ๐Ÿ™‚

    Strength: 53kb; 95# first two rds, 85# last two

    WOD: 17:07 (105#, pullups)

  • January 14, 2013 at 10:28 pm

    Strength: 70lb kb; 115lb thrusters unbroken

    WOD: 16:30; (subbed red band bar mu’s)

  • January 14, 2013 at 10:47 pm

    Snatch & C/J
    50ft prowler #195
    25 ohs, 25 t2b
    50ft prowler
    20 ohs, 20 t2b
    50ft prowler
    15 ohs, 15 t2b
    50ft prowler

  • January 15, 2013 at 3:26 pm

    60lb KB next time ill try 70 11:38 WOD I almost threw up on the strength portion. Thrusters get me everytime.

Comments are closed.