Did you make a resolution for 2017? Have you been waiting for January 1 to change a current habit, implement a new one, or tweak your lifestyle? Are you counting down the next few days until "life changes" for you?

I sure hope not.

That's not to say I'm betting against you or I don't want massive success for you in 2017. I actually say that for the opposite reason. I want you to win BIG in 2017. I desire for this coming year to be your best year yet.

But resolutions won't get you there.

Resolutions aren't made to be kept. They're the nice "someday" ideas we talk about and might pursue for a week or two, but resolutions don't make it to the end of the new year. Heck, most don't even make it to the end of January.

But goals?

Goals were made to be smashed. You set BIG goals, you pursue them, and you reach them. You don't give up on goals before January 31 - because you're a Competitor. And we SMASH goals.

So how do you make sure you reach that goal in 2017?

  1. Write out your goal somewhere you can see it every day. Put it on a sticky note on your bathroom mirror. Save it as your phone wallpaper. Tattoo it on your arm! Whatever works for you - make sure you see your goal every day.
  2. Carve out time every single day to make progress toward it. Some days you'll have an hour to work toward it and some days may be 15 minutes, but use that time wisely so that tomorrow you're farther ahead than today.
  3. Find accountability. Tell your best friend so they can hold you accountable. Share it with your coaches and classmates so we can hold you accountable. But make sure other(s) know about your pursuit so they can keep you accountable to it.
  4. Don't be defeated by small setbacks. Failure happens. But use it as fuel to propel you forward instead of a weight to keep you down.

Be like Katie Ledecky, she set her main goal in the fall of 2013 at the world championships in Barcelona. She wrote her goal down on her swimming bouy. Three years later at the 2016 Rio Olympics that goal was met when she broke her own world record time in the 400 freestyle with 3:56.46. The exact time she had written.


I know that 2017 will be your best year yet. I hope you'll neglect those resolutions that "most" people make and stand out this year as a Competitor by setting & pursuing goals.

Coach Graham


WOD 123016

What word do you love the sound of?

come join the party this Friday

Come join the CrossFit Hard community tonight for Happy Hour drinks and appetizers! What better way to celebrate the Holiday Season with family and friends!

Tonight - Friday, December 30 at 5:00pm.

Del Frisco's Grille, 11800 Grand Park Avenue, North Bethesda, MD 20852

Body Weight Challenge Day 44 - 88 Burpees

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Bulgarian Split Squats


Four sets of:
Bulgarian Split Squats x 6 reps each leg
Rest 60 seconds
L-Sit x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds

Metcon (5 Rounds for reps)

Five sets of:
90 Sec AMRAP:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups

Rest 60 seconds between sets

Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

Cash Out

88 Burpees

Out of Town WOD

20 min AMRAP
5 Pushups
10 Situps
15 Squats


CrossFit Journal: The Performance-Based Lifestyle Resource