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Apr 9 2019

It's that time of year. Summer is coming. It's time to buckle down and get it right. The work you put in now will show itself in July and August.


It has to hurt. Embrace the pain. The pain of the workout, the pain of nutrition, the pain of effort. Or you'll get to live with the pain of regret.

First up: The Workout.

One of the things that happens as we age in CrossFit is that we start to learn how to avoid the pain. When we're young babies to the WOD we don't know any better and we find ourselves hurting all the time. As we mature we learn things. First it's how to do a Clean and a Pull Up. But eventually it's that 5 pull ups or 10 burpees and then a rest hurts less...and that is a problem.

Progress happens only at the boundaries of our ability. And stretching those boundaries causes discomfort. You need to find it, no SEEK it out! Ask yourself how it should hurt before starting and then make sure you get there!

Some WODs are meant to breath and move through, like a fast jog. Others are meant to be long walks. While others still are meant to leave you gasping for air just a couple minutes in. Make sure you hit the WOD how it's supposed to hit you.

2R: Bodyweight Warm Up


NorCal #3B



Squat Cleans (225/155)

Muscle Ups

- Rest 5 Min -

Rogue Invite #2


9 Front Squats (135/95)

7 Lateral Burpees

5 STO (135/95)

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