By Coach David Segun

One year ago if you told me I was going to be in Miami, Florida competing against super regional level athletes from the East Coast to the West Coast I would have probably laughed at you. This past weekend has been a whirlwind. As life goes, CrossFit is the same: there will be highs and lows. As many of you have seen via social media or in person I take my workouts and nutrition very seriously (ignore the donut posts). I felt confident going down to the 2016 Kill Cliff Crush Games. I strategized, I tested workouts, I was ready. I knew my strengths and weaknesses going in and prepared appropriately. 


The Crush Games was nothing short of organized chaos. You saw athletes running late to their events, there multiple workouts going on simultaneously, random yet distinct shrieks of joy and of anguish. From the novice to the RX and pro divisions, from beginner athletes to CrossFit games athletes, from the young to old, simply put, it was another world in itself. As I said before CrossFit has its highs and lows. My highs? The CrossFit style movements. 3/4 of the workouts I finished ahead of the majority of the 77 athletes competing. The lows? STRONGMAN events. They featured movements I'd never performed until this weekend, I need not go into detail but you can imagine the outcome. Overall this weekend was a huge confidence booster for me. It proves all my hard work is certainly paying off. Going toe to toe with super regional level athletes and not just surviving but actually standing as an equal was humbling.


Whether coach or athlete, one should always strive to obtain knowledge in whichever form possible. I can safely say I learned more about myself mentally this weekend. I also found more skills to add to my little black book.


The biggest thought on my mind this weekend was to make all the members of CrossFit Hard proud and hopefully be a good role model and motivator. I want to thank each and every person who wished me luck, messaged me, checked on me and prayed for me going in and during this weekend. I am ecstatic to see where all my training takes me next and how much fitter I will be then. Till next time friends!

Coach David

Huge congratulations to David this weekend, we are very proud to see your hard work pay off!!!

Look out for more strongman activities to come!!!

WOD 101716

Are you a morning person or a night owl?

Clean & Jerk WU

Row 250m, joint mobility
20 DU’s

10 PVC OH squats
10 PVC hang squat Clean
10 KB clean Catches
10 KB Hip thrusters
10 kB hang power clean & jerk

Clean and Jerk (MAX Effort)

In 15 minutes, build to today’s 1-RM Clean and Jerk

Metcon (AMRAP - Rounds and Reps)

Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of three sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Cash Out

Accumulate 3 minutes in an L-SIT


21 Minute EMOM (Each Minute On the Minute)
1st minute: Air squats
2nd minute: Burpees
3rd minute: Pushups
Prior to the workout, perform one round of 30 seconds of work to 30 seconds of rest, at an aerobic pace, for each movement. The reps/ cals performed during this round will be used during the EMOM. Score will be target reps/cal and total rounds missed.


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