Monthly Archives: April 2010

Quote Of The Day:  “A smile is an inexpensive way to change your looks.” ~ Charles Gordy


10 Rounds:

3 Front Squats

5 Push Ups

7 Kettlebell Swings


Chris warming up for press!! Chris is a force to be reckon with and turning into quite the animal!!


Quote Of The Day:  “Now that it’s all over, what did you really do yesterday that’s worth mentioning?”  ~Coleman Cox

 How are you going to make a difference today?  Are you going to sit back or take action?  Take control and step into the ring ready to fight and do what it takes to be victorious each day.  You can do it and we believe all of you have the abilities to do great things.  It’s not going to be easy but it will be completely worth every penny, head ache, and sore muscle!! 


10 Deadlifts (250M/185W)

50 Double Unders

8 Deadlifts

40 Double Unders

6 Deadlifts

30 Double Unders

4 Deadlifts

20 Double Unders

2 Deadlifts

10 Double Unders


Quote Of The Day:  “There is nothing wrong with change, if it is in the right direction.” -Winston Churchill

Great job everyone on ‘Kelly” thats one tough WOD!!  It took some serious mental toughness to dig deep and push through.  Proud of you guys!! Keep up the great work. 

What is your favorite animal? Why?  Post to Comments:)


50 in the Clip

50 power cleans to burpees on the bar

135-M/ 95-W

Quote Of The Day:  ” When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, I used everything you gave me.” -Erma Bombeck



5 Rounds

400m Run

30 Wall Balls (20#/14#)

30 Box Jumps (24″/20″)

Fran Leftovers!!


Quote Of The Day:  ” Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” – William James 

Hope all of you have a wonderful weekend.  There should be some amazing weather in store for the next couple days so get out and enjoy…  do something fun and exciting!!    


200m Run 

30 Wall Ball Toss (20/14) 

30 Box Jumps (24″/20″) 

400m Run 

25 KB Swings (53/35) 

25 Ring Dips 

200m Run 

20 Handstand Push Ups 

20 Burpees


Matt Deadlift Max 300 lb PR!!!

Quote Of The Day:  ” We find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve.” – Maxwell Maltz 

CrossFit Journal 51 

By : Jim Decker

Forging Mental Toughness 

I believe the WODs that become significant emotional events, the real suck-fests, have a far greater benefit than the physical improvements they inflict.They require and reinforce mental strength. All WODs, require these attributes. But Linda, Murph, Fight Gone Bad, and some of their cousins really require you to dig deep to get through them. Whether you are feeling strong and are headed to a personal record, or you are supporting a big fat boo-boo lip and are in the middle of your own pity party, the clock continues to run. It is only over when you finish that last quarter-mile, the last pull on the rowing machine, the last clean. You must find a way to get from start to finish, as best you can, solo. No one can give you a cup of fortitude, a neatly packaged perseverance bar. It must come from within. 

I am endlessly fascinated and impressed by civilians who CrossFit. All the military, law enforcement, firefighters, MMA champions and the like—we CrossFit to survive. Train hard=fight hard=come home safe. Got it, no ambiguity there.  But what about the teachers, the businesswomen, the engineers, website designers, and all the rest who don’t (on a literal level) engage in mortal combat? What drives them to put themselves through the grueling events? 

It seems to me that no external stimulus could be the answer.  CrossFit is hard. People quit (some even before they try) every day because it is hard. I think the drive must be internal, a competition with oneself, a continual test of one’s own limitations. This is where mental strength is born. External competition, while good and healthy, will only make you work just hard enough to beat the competitor to your left and right. Internal competition will push you farther, faster, and harder than any opponent ever will. 

In the past two years, I have had the opportunity to watch most of the elite CF athletes in action. In all of those workouts, I can’t think of a single time, not once, that they looked to the studs working beside them to do anything but cheer for their “opponents.” Even when gasping for breath like a fish out of water they will use that precious air for words of encouragement. But don’t be fooled: there is competition going on. You can see it when the eyes glaze over, when they stop talking, hearing, even feeling. You can see them internalize.  They are looking inside, calculating, strategizing, trying to control their breathing, going to their happy place…whatever you want to call it. They are forging mental fitness. 

XFA family not only is CrossFit physically demanding but it strengthens and challenges your mental toughness.  So lets all take a look at how deep and hard we really push ourselves and leave nothing left in the tank when you’ve finished that last rep!!      


AMRAP in 20 

3 Hang Power Cleans 135m/95 w 

2 Rounds: 

3 Pull ups 

6 Box Jumps 

9 Sit ups