Positive statements and empowering questions

Use these gems to help you on your fitness journey:

How can I lose fat and enjoy the process?
What can I do today that will help me get closer to my weight loss goal? What can I eat right now at this meal that will help me lose body fat? How great am I going to feel after I finish my workout today?
My metabolism is getting faster every day.
I am getting leaner every day.
I like the way I look.
I am 100% responsible for my results.
Whatever it takes, I’ll do it.
I like eating healthy foods.
I love working out.
Training early in the morning is exhilarating.
I have time for anything I am committed to.
I like myself.
I can do it.
I’ll do it. 


Now get to it!!!

Coach Graham


WOD 042616

What was your most embarrassing moment?

Warm-Up 6

Dynamic Warmup (coach's choice)


3 sets:
10,8,6 Cal Row
10,8,6 Pushups

Metcon (AMRAP - Reps)

Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

Record MAX reps of pull-ups

Metcon (Time)

For Time:
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 Meter Run

Cut Season Cash Out

100 hollow rocks

Out of Town WOD

5 sets, NFT
10 Dips
10 V-ups
Max Handstand Hold


CrossFit Journal: The Performance-Based Lifestyle Resource