If you missed this last night, check out the announcement. Dave Castro is on at 21:50.

The time has finally come for the 2016 CrossFit Games Open!  Open WOD 16.1 is out and we have until 8 P.M. on Monday to get our results in.  Join us at either 9am or 10am Saturday to complete this beautiful beast.  If you have any questions about the Open, please contact me at graham@crossfithard.com or (301) 803-9589.  You can hit this workout today (Friday) or Monday instead of our normal class WOD if you can't make it here on Saturday.  Contact me to let me know if you’re interested and when would work best for you.  Get to work!


The 2016 CrossFit Games Open is upon us!


You're success in 16.1 starts with having the right mindset. It doesn't matter if you are aiming to qualify for regionals or this is your first open workout; the psychological principles remain the same. Mediocre performers quit long before they ever reach their goals and dreams. They allow fear and self doubt to prevent them from achieving their highest potential. The common denominator amongst the failures is a lack of mental fortitude and a stagnant mindset. The most successful people in any industry consistently have one thing in common: mental toughness.

Mental toughness is something that all high-level performers most possess. I've witnessed very physically capable human beings fail in competition, in training and in life because they lacked the mental fortitude to succeed. 

In order to transition from average to outstanding you must invest the time and effort to cultivate an unconquerable mindset. Mental toughness is your ability to remain focused and persevere when faced with extremely stressful and uncomfortable circumstances.

Mental toughness is not about winning;

It's about not quitting!

Tell yourself - "I can do this" or "I got this" and focus on a micro goal like finishing the next lunge, then the next and the next. Breaking a workout like this up into tiny chunks can make it seem so much easy to continue on and succeed. Remember every rep counts so give it 100% and make yourself proud!!!


Coach Graham




When are you hitting 16.1?

Warm-Up 14

3 Rounds:
250m Row
30 Double Unders (scale: 15 DU or 90 Singles)
10 Push-Ups

Shoulder Press

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 5 rep

Metcon (Time)

Complete rounds of 15/ 12/ 9/ 6/ 3 reps for time of:
Push Press (75/55)
Ring Dips

Out of Town WOD

Complete 300 Double Unders or 100 double attempts or 900 singles
Every min stop and perform 5 burpees


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