Picture this: you’re in the middle of a workout. Things are getting dirty, but you’re digging in. You are in it.

Suddenly, a guy chalking up next to you bleats like a sheep and shouts, “AHHHH! This sucks!”

Something strange is happening. You’re more aware of your labored breathing. You realize your quads are on fire. You realize slowing down would make it easier.

It’s not just you—it’s science. What the human mind focuses on it sees more of. This is why Crossfit Hard has one unbreakable rule:

Never complain. Never whine. Never make excuses.

Staying positive is difficult for humans, because our DNA is hardwired to hold on to negative experiences over positive ones, for sheer survival. Way back when our species was in survival mode, it was far more important to know and remember that the big furry animal with claws and teeth would kill you than it was to know and remember that the butterfly was pretty. We developed a survival instinct that is ingrained in a negative mindset.

A lot of people will deny that they are complaining. “I’m just stating a fact,” they say. “It’s just reality.” But focusing on and verbalizing negative feelings or circumstances—It’s so hot out, I’m tired, This traffic sucks, My boss such an idiot—brings greater focus to things that are ultimately outside of your control and are potentially detrimental to your performance.

In no competitive or life scenario will focusing on negative uncontrollable factors improve your performance or stress levels. Period.

Your thoughts become your words. Your words become your actions. Your actions dictate your destiny.

What you seek is what you will find.

-Coach Vic

Cycle 2 “Sled-Dog” Day 28

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Backing off total volume in this deload week.

Opening up today's training by working on our positioning off the floor.

Well-balanced interval work to finish -- combining gymnastics, weightlifting, and monostructural work.


Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

Metcon (5 Rounds for time)

"Ninja Turtle"

5 Rounds, Every 4 Minutes:
200 M Run
9 Ball Slams (50/30)
6 Toes to Bar
3 Bar Muscle-ups


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