There's a lot to be learned from this quote:


"A remarkable, glorious achievement is just what a long series of unremarkable, unglorious tasks looks like from far away. No one 'builds a house.' They lay one brick again and again and again and the end result is a house." 

- Tim Urban,


How many times have you looked at someone else's success and thought, "Wow, I wish I could be like that!"


It's easy to say that you want success, but there's a reason why many of us fail to achieve what we want. 

We are unwilling to lay one brick at a time. 


In today's social media society, it's really easy to get caught up in envying another person's success. To be honest, every time I scroll through Instagram I am bombarded with trophies, medals, and lifetime PRs. I see highlight reel after highlight reel, and if I'm not careful I can easily get swept up into feeling like a total failure for not winning everything all of the time. 


Mark Manson explains it well:

"All day, every day, we are flooded with the truly extraordinary. The best of the best. The worst of the worst. The greatest physical feats. The funniest jokes. The most upsetting news. The scariest threats... This flood of extreme information has conditioned us to believe that exceptionalism is the new normal."


This is a problem. While we are so obsessed over the big trophy waiting for us at the finish line (and the awesome Instagram picture to go with it) we tend to forget what's really important: our next step. We forget that the only way to link our current path to the finish line is to the connect the dots with a bunch of really small, boring steps. 


But the small, boring steps are exactly where success comes from. Those little bricks can build an incredible house. Each small step gets you closer to the finish line - no matter how long the race. 

So, I hope that you can apply today's message to your training. Remember, whether you are aiming to win the CrossFit® Games or would like to simply learn your first double under - it's all about the steps - not the finish line. 

Coach Graham

WOD 042717

If you were a teacher, what would you want to teach?⠀

Saddle Pose (2:00min)
Seated Forward Fold (1:30/side)
Sumo Squat Hold (3:00)

Metcon (2 Rounds for reps)

With a running clock:

1) 0:00 – 10:00 – 15 Kettlebell Swings 53/35: 10 Minute EMOTM
Work on PERFECT technique & core positioning

*Only Score the next two Rounds (2&3)

2) 10:00-17:00 – 7 Minute Up Ladder:
3 Shoulder-To-Overhead 95/65
3 Box Jumps 24/20
Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Rest 3 minutes after this is complete.

3) 20:00-25:00 – Max Calories Row/Bike
If there aren’t enough machines for the entire class, pair up with someone and switch parts 2 and 3.

Metcon (AMRAP - Reps)

Optional Conditioning: Tabata

:20 on :10 off.

Jump Squats
Russian Twist (20/14)
Jumping Lunge Steps
Oblique Crunch

Russian Twist are to be done with a medicine ball.

Out of Town WOD



:20 on :10 off.

Jump Squats
Russian Twist (20/14)
Jumping Lunge Steps
Oblique Crunch


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