Diana, "Hot Mama", flips the tire like a champ. Perhaps she's fueled by her awesomesauce  salsa? 
Do you remember your first CrossFit workout? I do, it was the Baseline. I did it as part of my free intro. It took me 9:39 minutes and I had to use the green band for pull-ups. I went home, puked, and told James about this incredible thing called CrossFit. 

Fast forward 6 years and I can do the Baseline Rx'd in half the time. In fact, I have done the Baseline 11 times and I have a graph that shows my progress. Keeping track of our workouts, be them a Baseline time or 3 rep max thruster, allows us to track our progress and provides us with data about our fitness. 

You all learned from our Foundations program that CrossFit places a high value on measuring and repeating workouts. Comparing times, weights, distances, and heights gives us real data on how much faster and stronger we are. Seeing a positive trend in our measured fitness can keep us motivated and engaged.  

I use Beyond The Whiteboard to track my workouts and have done so since my very first Baseline on March 19, 2010. I can look back over my workout history and see my strength gains, notice how my fitness dipped after vacations, and compare where I am now to where I was 6 years ago. I can tell you, with real numbers, that I am more fit now at nearly 45 years old than I was at 39. 

Increased fitness is earned through consistency and focus; both of which are mental toughness traits that can be trained. Consistency is trained by scheduling time for your workouts. Enroll in an entire week of classes and sync your Front Desk HQ account with your calendar. Make your CrossFit or YogaFit time non-negotiable.  This is your time. While you're in the middle of a workout, focus on the current rep. Don't worry about what's next. Be in the moment and breathe. Get through the current rep and then focus on the next. One breath, one rep at a time. 

Email me if you want to use Beyond The Whiteboard to record your workouts. 

​Today's Workout 
As many rounds and reps in 8 min of:
100m sandbag carry 60/40#
plank sandbag drag 8 feet to the right 60/40#
plank sandbag drag 8 feet to the left  60/40#
10 alternating pistols  
REST 3 minutes
​As many rounds and reps in 8 min of:
20 Sledgehammer hits 10/8#
20 tire jumps
1 Tire flip

​Today's workout is all about carrying and using awkward objects. The two 8 min AMRAPs allow you to turn up the intensity, and the 3 min rest challenges us to recover. The weight of the objects is light (except for the tire) allowing you to move quickly. Good luck! 

Hey everyone! We are a Reebok Affiliate and every so often we get special deals. Well, here's the latest one! 
​
In honor of the hardworking men and women across the U.S., Reebok is having a Labor Day sale! Reebok Affiliates will enjoy 20% Off Sitewide, 30% Off 3 Items, 40% Off 4 Items + FREE Shipping when you use the code LABORDAY at checkout between 8/31 and 9/4. Click on the photo below to start shopping. Happy Labor Day!

Duane is actively pushing that bar to the sky! Duane and his CrossFitting wife, Katie, are doing the Fall Whole Life Challenge together. Making lifestyle changes with a support system is a fantastic way to be successful! 
Today is the last day of early bird registration for the Fall Whole Life Challenge. It's also the last day to be eligible for our early bird registration raffle prize. Sign up today and you'll not only save money, but you might win a True Spirit CrossFit & Yoga trucker hat. Did you know these hats were made for us at Simms Fishing Products? They are so cool!

The Fall Whole Life Challenge starts in 2.5 weeks! I have spoked with many of you about the challenge and I know a lot of you think you need to be perfect. It's important to understand that this challenge is about progress not perfection. Participation in the WLC doesn’t require you to get a perfect score or to completely change your life on the first try.

Rather, participation is about progress — joining up and taking small steps. You can start by making small changes, eating a little better, making your exercise a bit more consistent, trying to get more sleep. You’ll find that the changes build on each other, and with each success, you’ll get closer and closer to the ideal. No one expects a perfect score or a lack of slip-ups. Our team just wants you to participate in the journey with us. 

Join our team by clicking the button below. It’s going to be a great eight weeks!

Today's Workout 
Skill work: jump rope - single, double or triple unders
Buy-in: AMReps in 5 mins of Double Unders
then,
5 rounds for time of:
25 Push Press 75/55#
50 Double Unders
Do this workout as Rx'd and it will count toward your Beyond the Whiteboard Light Fitness Level.
This workout tests our engine! We are working cardio and shoulder endurance. We are also working on mental toughness. The reps and weight are low, so you should be focused on staying calm and keep moving. Scale the push press weight so that you can complete the reps in less than 3 sets. Scale the weight and reps so that you finish this workout is less than 15 mins. Compare to April 13, 2015

Hey everyone! We are a Reebok Affiliate and every so often we get special deals. Well, here's the latest one! 
In honor of the hardworking men and women across the U.S., Reebok is having a Labor Day sale! Reebok Affiliates will enjoy 20% Off Sitewide, 30% Off 3 Items, 40% Off 4 Items + FREE Shipping when you use the code LABORDAY at checkout between 8/31 and 9/4. Click on the photo below to start shopping. Happy Labor Day!

Do you ever wonder how we come up with the crazy drills and technique work we make you all do in class? We learned it through our CrossFit Level 1, Level 2 instructor training and our UpCoach continuing education. You might recognize the infamous squat therapy drill in this video. 

Squats can be problematic for so many people. This squat is our most foundational functional movement. You need a well developed squat to get up from the floor, respond to the call of nature while you're in nature, and many other practical life applications. 

Squat therapy is a powerful drill that you can do at home to improve your squat. We have seen dramatic squat improvement with daily squat therapy. Most of you have the strength and mobility to do a well executed air squat, you're just missing the proprioception and developed motor pathway to do it. It takes practice, practice, practice to get it right. So, if you know you're squat is not up to snuff, your homework is daily squat therapy. Good luck! 

Today's Workout 
Skill work: squat therapy, hollow rocks, kipping
then, for time, 
500m row
40 air squats
30 sit ups
20 push ups
20 pull ups
20 push ups
30 sit ups
40 air squats
500m row
​
Today's workout is all about your engine. How fast can you move? The reps are low, and we're looking for unbroken reps or 2 sets to complete each movement. This workout develops muscular endurance in your legs, core and upper body and speed and endurance of your cardiovascular system. Compare to Jan 21, 2015. 

It's Mobility Monday and today's Movement Fix video has a drill to help mobilize your thoracic spine. 

We are hosting Dr. Ryan DeBell's The Movement Fix seminar on September 17th. If yo'd like to learn more mobility drills like the one in today's video, register for the seminar. Click on the button below to enroll today! 

Many of us struggle when taking a barbell overhead, especially in the snatch. Opening your thoracic spine and shoulders can help improve your snatch receiving position. Having a strong receiving position will help you in a high volume workout, like the one we have today. ​
​
Today's Workout 
Skil work: Snatch 
then
CrossFit Open 12.2
As Many Reps as Possible in 10 Min
30 Snatches 75/45
30 Snatches 135/75
30 Snatches 165/100
Max reps 210/120
​
Today's workout is a classic test of pacing, consistency, endurance and shoulder strength and mobility. You'll spend much of your time in class today working on your snatch skills. You might even work up to a weight heavier than what you think you'll do in today's workout. ​
Compare to Feb 8, 2016