Most Of Life Is Showing Up


“Most of life is showing up. You do the best you can, which varies from day to day.” – Regina Brett

What’s the secret to long term, sustainable progress in the gym? If I had to provide one simple, actionable piece of advice, it would be this: show up! We’ve all heard it before, but the saying really does hold true, especially in the realm of fitness, health, and longevity. When it comes to improving physical capacity, strength, technique, flexibility, etc. frequency of exposure is a critical variable for success. What we see here at the gym is that there is a direct through line from class attendance to improvement in all the meaningful ways we measure progress and success (better performance, body composition, technical skill, recovery capacity, etc.). Simply put, there are no shortcuts or replacements for doing the work, week in and week out. You can give maximum effort two days a week, but you’re not going to see the same progress as someone who is also working hard and training 4-5 days per week. There are a few caveats here of course: we’ve all got different schedules, goals, and recovery capacities. Let’s look at each of these individually:
Schedules: Your schedule might be such that you can’t train every day, even if you’d like to. You don’t need to train everyday to get better, but you do need to be consistent. We recommend 3x / week as a minimum effective dose to aim for. This might mean coming in at 6am if you’re busy in the evening, later at night after a long day at work, or on Saturday morning before your weekend plans kick in. Recognize we all have the same 24 hours in the day and plan your workouts accordingly, even if that means setting the alarm a little earlier than you’d like. Progress or excuses, the choice is yours!
Goals: What are your goals? What are you training for? How do you measure success? Taking time to answer these questions will help us mold and adapt our programs to best meet your needs as an athlete. Most people are simply training for the rigors of daily life and don’t have a particular sport, event, or competition on their calendar. If you do play a sport, are training for a race, or have some other specific pursuit in mind, CrossFit should serve as your general preparatory training that supports all those activities. CrossFit should enhance, not detract, from your other physical pursuits, so there is likely a need to be mindful of both weekly volume and intensity, especially when in-season or near competition. If you’ve got specific goals, talk to a coach about a smart plan to achieve them and how to best incorporate CrossFit with any outside physical pursuits you may have.
Recovery Capacity / Experience Level: CrossFit is hard. There’s a learning curve when it comes to getting better, and progress can be slow and difficult at times. Rarely does someone come in with the baseline level of fitness and skills required to train 4-6 days / week, nor do they need to. With that being said, the body is amazing at adapting to the stresses placed upon it. Train 3 days per week until your body acclimates, then consider adding another day. After doing that for a few months, maybe you consider adding another day to your weekly routine. Taking the incremental approach is the best way to avoid burnout and injury. Gradually increase the demands you place on your body so that your capacity to recover from training can keep pace. Allow yourself plenty of runway for steady development and sustained results.
We must remind ourselves that daily movement is both restorative and essential to our health, fitness, and wellbeing. In order to maintain vital physical traits such as flexibility, strength, and work capacity, we need to practice and train the fundamental human movements that we focus on daily in CrossFit (push, pull, hinge, squat, carry etc.). The other side of the coin when it comes to increasing your training frequency is the need to manage intensity appropriately. Here’s the motto to live by: long-term consistency trumps short-term intensity. Not only is it okay to take an easy day or leave something in the tank for next time, we encourage it! Priority number one is showing up and moving; let your coaches help you navigate the other relevant variables that drive progress.

You Don’t Need A Harder Workout


“You don’t need harder workouts. You need to go harder in your workouts.” – Tommy Hackenbruck

As coaches, a common refrain we hear from clients goes something like this, “I feel like I’m not getting pushed enough in class / I’m not improving as fast as I’d like to / I feel like I need a harder workout.” These are of course valid concerns, as seeing progress is one of the most appealing aspects of doing CrossFit. With so many different movements and workout types, it’s not to continually see improvement by simple virtue of showing up. However, there inevitably comes a time when all those newbie gains grind to a halt, and PR’s are harder to come by. When this happens, how do we continue to improve?
All things being equal, intensity is the independent variable that determines your rate of progress in the gym. With that in mind, in order to continue to progress towards your fitness goals, you should aim to gradually ratchet up how hard you are pushing yourself in a given workout or workouts in general. Another, seemingly contradictory, fitness truism is the concept that long-term consistency will always trump short intensity. While this is accurate, it’s worth noting that this concept only works when applied to appropriate training methods done with quality technique and effort. If you are consistently doing pointless exercises with mediocre effort, your results will reflect that. Ultimately, we are looking for a combination of these two principles to see long-term improvement. Yes, you need to regularly push yourself hard, especially on days you are feeling good. You also need to take a wider view and recognize that minimum exercise volumes and loads must be met in order to maintain and build your fitness.
Broadly speaking, folks fall short in one of the following two areas: either they aren’t training hard enough when they come to the gym, or they aren’t training frequently enough to take their fitness up a notch. With that in mind, your lack of intensity has nothing to do with whether or not you are doing the L1 or L2 workout that day. In general, L1 features less technical movements than L2, and is geared more towards challenging your work capacity than your ability to execute higher order movements when fatigued. An L1 “AMRAP”, for example, places no upper limits on your ability to get out of your comfort zone and exhaust yourself. The movements may be “simple”, but the workout certainly isn’t “easy”. In fact, it’s extremely common to see people who have marginal ability on an L2 movement, say pull-ups, perform the L2 workout and perform poorly as a result. They wanted to do the “harder” workout, despite the fact that L1 would have been a much more appropriate and challenging workout given their abilities. The distinction between L1 & L2 becomes much easier to comprehend if you view them on a continuum from less to more technical instead of easier and harder. Instead of attempting to simply survive the L2 workout, strive to dominate the L1 on a consistent basis. Remember, the difficultly of a workout is almost entirely a factor of the effort you put into it.
How do we consistently push ourselves harder? First, keep a training log. If we deadlift every week, and you don’t know what you did last time we deadlifted, how can we possibly improve upon our past performances? Top performers know their numbers and keep training logs. Strive to increase the weights you are lifting in WODs, reduce the amount of rest you allow yourself between movements in a circuit, and raise your level of expectations regarding your performance of a particular workout. If you think a workout is too easy, the more likely culprit is your weight selection, pacing, and effort. Before you come complaining to us coaches, make sure you’ve taken care of those variables first.

Movement Patterns > Tools

“As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” – Ralph Waldo Emerson
A common pitfall we routinely observe athletes falling into is the belief that there is something inherently magical about the barbell as a tool for getting stronger, as compared to the kettlebell, dumbbell, sandbag, etc. The logic goes roughly as such- I’ll spend a few weeks getting the basics down with these simpler tools so that I can prove I’m ready to graduate to the mythical barbell like all the rest of cool kids in the gym who have been training longer than me. Sound familiar? It should, because if you’ve spent any significant amount of time in the weight room, you’ve probably thought these exact thoughts. Maybe you are still currently trapped in this way of thinking.
There is nothing magical about a barbell. Nor is there anything magical about a kettlebell, dumbbell, sandbag, medicine ball, or any other piece of equipment in our gym. They are all tools with varying benefits, drawbacks, and degrees of utility. What’s crucial to understand as an athlete is that tools are always subordinate to movement patterns and training principles. Our express goal is to train all of the major human movement patters as frequently as possible, ideally with as much movement variety and diversity of stimulus as possible. If we accept the premise that squatting is important, we will then recognize that air squats, barbell front squats, kettlebell goblet squats, single leg squats, etc., are all equally valid and necessary means to help us accomplish our goal of squatting frequently.
Unless you are a strength athlete who competes in barbell based sports (weightlifting, powerlifting, strongman), there is no need to obsess over the barbell when it comes to performing strength work. The barbell will certainly allow for the greatest amount of weight to be lifted. However, we do not need massive weights, and the associated compression on our spine and stress on our joints and connective tissues in order to get very strong. Look at gymnasts for example – they hardly lift, if at all, and possess some of the strongest upper bodies and midlines imaginable. Additionally, absolute strength doesn’t correlate 1:1 with athleticism. If the strongest athlete in a given contest were always the best athlete, the NBA, MLB, NFL, etc. would be dominated by recreational powerlifters and weightlifters. The reality is that you need to be strong enough for your given sport or athletic pursuit in order to perform at a high level without getting hurt. Strong enough doesn’t equal as strong as possible.
Understand that every tool has a purpose, a role to play in our quest to help you build yourself into a more robust, resilient, well-rounded athlete. We choose the tools we use based on what will best help the athlete improve given their build, experience level, goals, limitations, strengths, etc. If you’re > 6’3”, chances are you’re probably going to deadlift with a trap bar or off blocks and not from the floor. If you’ve got a significant shoulder mobility asymmetry or strength imbalance, get ready for a steady diet of single arm presses until we resolve the issue. The tools are a means to help us move better and accomplish our goals; think of the tools as interchangeable and unimportant. A well-rounded athlete has mastery of all the tools in the weight room, not just the barbell. Look no further than this years CrossFit Games Regional events, which featured 0 barbell workouts, instead relying heavily on unilateral dumbbell based workouts. The most complete routinely spend time building and maintaining skill and capacity on the various implements we utilize. Lastly, a resilient athlete isn’t one heavy back squat away from a knee injury, or a max-effort deadlift away from 3 months of physical therapy, one 400 meter run away from plantar fasciitis.
When a coach tells you to perform a lift with one tool instead of another, it’s neither a punishment nor a regression, simply a better alternative for you at this time. The right to lift with a barbell is earned, not given. Once it is earned, however, always remind yourself that it is simply one of many tools in the arsenal to aid us in the path to getting better, fitter, and stronger.

A Rising Tide Lifts All Boats

By: Marcos Hernandez

“My idea was to encourage the kids to madly cheer for each other to set personal records. It was magic. Not only did we take the first six place in the girl’ discus throw, but every athlete scored lifetime bests that day.” – Dan John
This is a concept that every community can benefit from. Cheering on fellow athletes is encouraged! Supporting others during the workout provides energy for a strong finish. Not only can the support lead to new levels of success being reached for other athletes, the success of others tends to lead to more success for the community as a whole. Don’t sit quietly while others work hard. Be loud and encouraging!
The community in a crossfit gym is large; often times there will be other athletes that are new faces. Coaches do their best to make new athletes feel welcome but they need help from the rest of the community. Athletes can help out by introducing themselves to new people. A new face is a new opportunity to make a friend. Take advantage of the opportunity! Then make sure to cheer loudly for them in the workout.
The gym is not a library. Be loud, encouraging, and friendly. Extend your hand to every new face and cheer loudly to keep the sense of community strong!

Work Fucking Harder!


“Whats the secret to success? There are no secrets. Be humble. Be hungry. And always be the hardest worker in the room.”

2016 has finally arrived, and like every January before it hope springs eternal. A New Year brings new possibilities for growth, change, adventure, achievement, and much more. January is resolution and goal setting season, but it is also a time for reflection and introspection. Before diving into determining all the amazing, important things you will accomplish, places you’ll visit, and things you’ll do be sure to take a moment to look back. Objectively think about where you’ve been, your successes, failures, and shortcomings, where you surprised yourself and where you fell short of the mark. It helps to know where we’ve been to determine where we want to head moving forward.
Ask yourself where are you currently headed based on your actions and attitudes these past several months? Where would you like to be in 1 month, 6 months, 12 months? Think both big and small, across all the important areas of your life. Professional goals, relationship goals, fitness & health goals, financial & long-term planning goals. Be comprehensive and thorough in your approach if it is important to you.
While everyone’s values and priorities are unique, broadly speaking we all tend to share similar goals for ourselves. No matter what your goals are this coming year, our motto is the same: Work Fucking Harder. All you can control in any situation is your effort; put forth your best effort, stay the course, and good things will happen. Make a plan to kick ass this year, and execute that plan with a savage, ruthlessly efficient work ethic. I hope you took the weekend to get your mind right because the grind begins in full force on Monday morning whether you’re prepared or not.



Quote courtesy of Dr. Fred Hatfield aka “Dr. Squat”


Choose Your Pain

“We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment. ”Jim Rohn
Take a minute to re-read that quote and really think about its significance. One of the most common topics discussed on this blog is goal setting, as well as strategies for new habit formation, tips for improving your mindset, and overall mental toughness and resolve.
Everyone has goals for themselves, ways they could be better in all areas of their lives, and likely a long term vision of where they’d like to be one day. Let’s focus this concept on fitness and performance related goals specifically as they are easiest to quantify. Let’s say you play a sport, or have entered yourself in 10k race, CrossFit competition, or Weightlifting meet for example. Lets also presume you aren’t doing this “for fun” or for charity, and are actually invested in how well you perform.
You have 2 choices: train reasonably hard, eat reasonably well, get decent sleep, and achieve mediocre results. Leave not insignificant potential performance on the table by not optimizing all the variables clearly within your control. Then, when people ask about how your event went, tell them how you did while providing caveats and qualifiers, altering the narrative after the fact to make it sound like you were just doing it for the sake of doing it. We are all masters of rationalizing doing things half-assed, or providing excuses about how we could’ve done better if we wanted to if we had done x, y, and z.
The other choice is pretty simple, albeit not easy. This is the path of greatest resistance, the hard choices that separate the champions from the rest of the pack, who are destined to mediocrity. I’m talking about personal sacrifice of course; not skipping workouts, eating clean for extended periods of time, turning off the tv and going to bed early, missing happy hours and parties, and generally doing all the things that add up to provide massive advantage over your competition.
Here’s the cold, hard truth: losing sucks. Knowing you didn’t give your preparation your all is like a nagging itch you can’t scratch. Even the best at self-denial know deep down that only they are to blame for their sub-par results. Are you the kind of person who is content with being average, or squandering your potential? Whether you are an overachiever or an underachiever, consider the following quote from Muhammad Ali, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion’.”

21 April 15

4.20 wod push press + k2e

“Without a struggle, there can be no progress.” Frederick Douglass

Sam Briggs, 30 muscle-ups in 3:03 minutes (Video)
<a href="Ripped And Miserable: How Neghar Fonooni Gained Body Fat And Got Her Life Back
Fluffy Blueberry Pancakes



LI Strength:

2KB Front Squats 4×5
Box Jumps 4×5

LI Conditioning:

4 Rounds:
12 Hang Dumbbell Snatches (total)
10 Cal Row
2KB Rack Walk

LII Strength:

EZ Strength

LII Conditioning:

4 Rounds:
10 Burpee Box Jump
15 Cal Row
2KB Rack Walk
Rx: M – 24″/20kg F – 20″/12kg

Do You Have the S-Gene?


“If you feel like you need management in your workouts, and you are just not finding your logical voice, talk to experienced coaches and have them keep an eye on you. Ultimately that is why they are there. Remember fitness should not include injury, and especially not chronic injury. If you are unfortunate enough to have the S-Gene, as I do, seek some outside assistance from an experienced coach to keep yourself on track. Managing the S-Gene is one more way to being Strong, Healthy and Happy!”

– US Olympian & Original CrossFit “Nasty Girl” Eva Twardokens

The Litvinov Workout

Today’s workout draws its inspiration from legendary Russian hammer thrower Sergey Litvinov. Litvinov stood 5’10 and 196 lbs, which is rather undersized for a Track & Field thrower, yet managed to win Gold in both the Olympics and World Championships. One of Sergey’s favorite training routines called for 3 rounds of 8 front squats immediately followed by a 400 meter sprint. That’s it- 8 squats, run 400, rest, repeat, and call it a day. Seems simple enough, right?
Today’s workout is a classic example of our philosophy when it comes to conditioning: keep it simple, not easy. While squatting and running may seem easy and straightforward, I want you to keep in mind that Mr. Litvinov himself did this workout at 405lbs, while also running his 400’s in 75 seconds. The sheer amount of strength and fitness required to perform this workout is astounding, and also why there wasn’t a need to do more than 3 rounds.
These numbers should provide a few valuable lessons for us all:
1) You probably can’t appreciate how ‘strong’ ‘strong’ really is. A 405lb front squat is nothing to sneeze at. A 405lb front squat for a set of 8, let alone for a < 200 lb athlete is astounding.   2) A 75 second 400 meter run is faster than you think. Doing that after squatting and fatiguing your legs is much harder than you think.   3) Most workout don't need more volume/weight/time duration, they need to be performed with higher intensity. If you use 135 lbs for the front squat and run a 2-minute 400 meter time, recognize you have a long way to go before you can comment on the efficacy of the Litvinov workout.   4) The aforementioned numbers used in this workout (especially the squat) are unachievable for all but a select few; however, your goal as an athlete should be to make 3 rounds of squats + sprinting as challenging as it possibly can be so as to render any additional sets or reps unnecessary. "Train like hell, you'll get there" - John Coffee.