150423 Thursday 0900 & 1800 & 1915


You are trying to get stronger…I see you. But are you pushing your body. Are you training yourself to the point where you’re sore. Can you feel your body? If you didn’t instantly answer yes to this question YOU ARE NOT exerting the force needed to make the adaptation that you want. This could be because of a few things.

1. Food, supplements, and water intake. You need to be topped off on all three before you touch that bar and this means the planning for today’s workout needs to of started last night.

2. Not knowing what you can lift. You can only use a program that has percentages if you if know your 1RM, plus or minus 5%.

3. This point plays off the previous. Are you pushing your body? Are you really? Is it just ‘hard’ or is it the hardest thing you are going to do this week. That last rep of the last set should put your face in a state of tension, you should be making noises, and when that bar drops you should be gasping. Do you get there?

If you don’t do the top three then you are not weightlifting. You don’t want to succeed. I want you to put yourself under weight you think you can’t lift…so that when you do you mentally PR. So much of this is physical but if you have not been in a strength and conditioning program you have not even come close to meeting your potential.

The time will come!

Jared – FTCF

A. Progressive Model Strict Pullup

Bent Over Row
5@60% ,5@65%,5@70%, 5@75%,3×3@80% (of your Snatch)
Snatch Pull/High Pull 1 rep after each set

EMOM For 12 Minutes
Min 1: 4 Deadlifts @ 50% 1RM + 5 WBS #20/14
Min 2: 25 DU

Min 1: 8 Deadlifts @ 50% 1RM + 10 WBS #20/14
Min 2: 40 DUs

My last crossfit gif went ok, so here's more! - Imgur

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