As coaches we see a lot of amazing performances,  new PRs on a lift, that first pull up, muscle up etc... However, as we see the good we can also see the "not so good" sometimes. There is a good bit of humor here with a very good teaching lesson:

Our egos can easily get the best of us and we may load on one too many plates on that barbell in the hopes of magically "nailing the lift" without proper time spent refining technique for whatever internal or external reasons. More times than not it usually results in something kind of like this...

Now while if you forget to check your ego and go way too heavy too quickly nobody will certainly hurl any hay-bails at you (well, maybe a tire!) but you will end up looking as silly as this guy did, and can potentially injure yourself.

Believe me, your coaches LOVE seeing you all lift some steel but with that being said, we want you all to be as SAFE as possible while doing so. Don't play yourselves, technique > strength any day.

Happy Hump Day y'all!

WOD 071917

Question of the day:

What's your biggest pet peeve?


Metcon (No Measure)

Hollow Body Work:

"Skin The Cat"

6 x 3


1). Ball Up
2). Pass Through
3). Skin the cat with bent knees
4). Full Skin The Cat


Metcon (Time)

For Time:

800m Run


3 Rounds:
7 Single Arm DB Thruster (50/30)
7 DB Lunge Steps
7 DB Snatch

1 Round = 21 Reps

Switch sides as often as you would like (yes, we are aware it is an uneven number.. fitness won't always be something you can easily adapt to)

DB can be held in any position for walking lunge


Metcon (No Measure)


30 Slam Ball Reverse Toss

We are looking not only for height but also POWER.

Snap your hips hard and drive that ball through the wall.

Metcon (No Measure)

Out Of Town WOD:



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