Sometimes your body and the workout calendar are not in sync.

You show up to class, feeling like there’s not much in the tank, and then — oh, surprise! — it’s a heavy day. You know you’re tired. It’s pollen season. You're stressed about work. The kids love to wake you at 5am. The list goes on. But you still, without really thinking about it, expect to hit a PR or, at the very least, hit those same numbers from your log book that you did last time. We’ve all been there. So, I’ll just say this: Please be kind to yourself. Please be patient. Please find a way to be okay with the fact that your body cannot perform like a rockstar every single day of the year. It’s doing the best it can, and so are you.

So if this is a one-time occurrence, feel free to brush it off. If this happens to you often, it's time to reflect, evaluate and change. Talk to your coach if you don't know where to start.

Heres to a great week!

Coach Graham

WOD 041717

If you could magically master one CrossFit movement, what would it be?


Back Squat 

5x5 at 85-90% of your 5RM from last week.


"Three Position" Pull Up 

 "Three Position" Pull Up:

1). Start at top of pull up (chin over bar)
2). Descend 1/3 of the way down then return to the top
3). Descend 2/3 and return
4). Descend to a full extended position and return to the top.

*Hollow body position must be maintained throughout duration

**Scale range of motion to the lowest position possible while still able to return to chin over the bar

- If unable to move, max effort chin over bar hold - scaps should be engaged through the entire set

4 Sets - Max Effort.

Metcon (Reps)

Metcon (AMRAP - Reps)


100 DU x 50 Sit Up

1 RD = 150 Reps.

Out of Town WOD

100 Double Unders and 50 Sit Ups - Scale 200 single jumps


CrossFit Journal: The Performance-Based Lifestyle Resource