February 5, 2018

Shoulder Press


Build to heavy set of 5


Complete as many rounds and reps as possible in 8 minutes of:

10 Toes-to-bar

10 Power cleans 135/95


Complete as many rounds and reps as possible in 8 minutes of:

10 Knee raises

10 Power cleans 115/80

Comfort Zone

Only a few more weeks until the CrossFit Open, are you ready? This annual event gets a lot of hype and many people look forward to it and for good reason. Not only is it a time for the CrossFit community to get together and cheer each other on but its also a time to test ourselves and see how much we have improved over the course of a year. Think of it this way, if our daily workouts were our lessons then the benchmark workouts would be our quizzes and the Open would be our test. Always remember that when you perform your workouts on a daily basis it is you against you and no one else. The same thing goes for the Open. Do not worry about anyone else, scale as needed, do what you can and have fun.

For many, signing up for the Open may be a pretty big leap outside of their comfort zone but this is what CrossFit is all about...pushing ourselves beyond what we thought we were capable of. So if you are on the fence about signing up I encourage you to take a leap and do it because doing so means so much more than just getting to do a few more workouts. If we continually take small steps outside of our comfort zones, then that zone will continue to expand and we will find ourselves living fuller and happier lives.

Taking that leap also means taking risks and possibly failing and you know what, thats ok. As a matter of fact taking risks and failing is what helps us grow and become better versions of ourselves, if we're not doing so then we are not living. Do not be afraid to put yourself out there. Try new experiences, do things that make you uncomfortable, break your daily routines and be spontaneous because sometimes its ok not to have a plan.

So I encourage you to pursue your dreams while you can. The next time you say to yourself that you want to do something just do it and enjoy the experience instead of the regret. If you wake up one morning and decide you want to travel the world do the following without hesitation:

1. Go online and buy your ticket

2. Tell as many people as you can of your plan. Go on Facebook, Twitter, Instagram, text your friends and family. Whatever you decide to do, hold yourself accountable by telling as many people as you can and stick to it.

3. Take that leap and enjoy the ride, do the things that you have always dreamed of. Life is too short to worry about the "what ifs". And remember, its better to live a life with failures than regrets.

Be Brave, Be Strong and Be Fearless!

-Coach Shane