Bench Press 3-3-3-3-3-3-3

  • KB Swing 70/55
  • Overhead Squat 115/80
The thing about fitness plateaus is, they happen. It's important to realize that and to understand that it's up to you to make changes to continue making progress.

Almost inevitably for most of us, the pace of our progress slows down, somewhere around a year-ish after beginning CrossFit. Everything about it is so new that our bodies are changing almost daily, it seems, for at least the first six months, to keep up with the increased stimuli.

Eventually that pace will slow. The important thing is not to get discouraged when it does.

Some places to look if you feel stuck include your diet. If you started out by cutting down on the number of sodas you were drinking each day, it might be time to take the next step and eliminate them completely. You may need more carbs. Or fewer carbs at midnight. Whichever.

Or it might be time to add speed and intensity to your WODs. The great thing about CrossFit as opposed to other fitness programs is that you can easily do that.

Workouts are as challenging as you want to make them, and they are different every day, so your body can be stimulated to adapt. But you have to put in the work.
Remember that progress can be measured in many ways. Gains in speed count as much as gains in strength.

Just keep pushing!

Read more about: fitness plateaus
5 Rounds For Quality
  • 10 Candle Sticks to lever

Sprints (rest as long as needed between efforts)
  • 55-60-65-70-75-80-85-90-95-100m

One of the meanings of "distraction" has its roots in a French method of torture. The very worst offenders would have each of their limbs tied to horses that would then be sent off in opposite directions.

Yeah. Ouch.

Literally, it was death by distraction.

Today, distraction doesn't kill us in such a gruesome way. But it does damage us, little by little, and certainly kills our focus, creativity and mental and physical energy. We are, figuratively, pulled in multiple directions all day by things that clamor for our attention.

You have choices to make, sometimes minute by minute, about what is important to you. Know this: Making a commitment to CrossFit that will last for a lifetime instead of for a few months, at best, means that something else will likely have to give.

Just this week, I backed out of a commitment I made to a women's group that was clearly going to demand too much of my time. It was hard to quit, because I don't see myself as a quitter, and I said I would do it. But if work is important, and CrossFit is important, and relationships are important — and all of those things are — this group could not be.

I am at the point where taking on something new simply has to mean that I give up something I'm currently doing. Saying "no" isn't a skill that comes naturally to me. But I am working on it, because I have to.

How about you? Are you stressed out, maxed out and overwhelmed?

If you're lacking in mental focus you may need to opt out of social media, put your phone away on weekends, close your office door for an hour to focus on an important project, check email only once or twice a day, stop procrastinating.

If you're physically tired, you may need to make changes so that you get 7 or 8 hours of sleep each night. Days will always have only 24 hours in them, so you may need to streamline and delete. You don't have nearly as much time to waste as you think you do.

It's not easy, because we are conditioned to feel like a failure when we can't manage it all. The reality is, nobody can, and the failure only comes when we try to.
Burgener Warmup

Spend 15 min. working through the progressions:
  • Snatch Push Press
  • Overhead Squat
  • Pressing Snatch Balance
  • Heaving Snatch Balance
  • Snatch Balance

Olympic weightlifting total:
  • Snatch 1-1-1 reps
  • Clean and jerk 1-1-1 reps

Meet Sandi and Justin Schantz. Sandi, 62, is an interior designer and muralist. Her son Justin, 32, is a lawyer. Their CrossFit story proves no, you aren’t too old. And no, you aren’t too far out of shape. Justin motivates all of us because he’s one of the most determined athletes at the box. He finishes the workouts. Period. And Sandi proves at every class she’s in that age truly is just a number.

Their story, in their words:

Sandi: I started when I was 60, because I was losing arm strength. I was taking care of my mother, and I thought, “If she falls, how will I pick her up?” I was doing Zumba and yoga but I wasn’t happy with the results. Nothing, none of that, has been as effective as CrossFit. Nothing works like this does.

Justin: I started a year-and-a-half ago, and I hadn’t been doing anything physical at all. I work long hours and sit a lot. Every year I attend the San Diego Comic-Con, and the first year I went, I was dead on my feet just from walking around at it. The second year wasn’t much better. So I said, “Mom, tell me more about CrossFit. You’re doing so well, I think I’ll try it.”

S: And I thought, “Thank you, Jesus!” You can’t make someone change, but I was so happy he wanted to do it!

I still remember my first day. Pat says, “OK, for a warm-up, run around the building,” and I figured he didn’t mean me, because I was new. But of course he did. And I thought, “I’m gonna die. He doesn’t know how old I am!” And when I said, “I think I might throw up,” he said, “There’s the bucket!” (laughs).

J: And I remember that I couldn’t even run 100 meters without stopping and gasping. But last weekend, I made it all the way up “The Hill” without stopping. (NOTE: If you don’t know the infamous “Hill,” trust us, that’s a very, very, very big deal!)

S: And when you started, you couldn’t even jump rope, right?

J: Yes, and now I feel like I’m really close to getting double-unders!

Also, I’ve lost around 50 pounds. I used to buy clothes in size 3X. Last year at Comic-Con, I bought a commemorative shirt that was a 1X and made it a goal to fit in it by this July, when I go back. I think I’ll make it!

S: And I’ve lost about 30. I see people I know from high school, and it motivates me so much to say I’m not letting myself go, I’m to keep moving. I think our diet is an area that we both still need to work on, but we’ve both seen such great results.

J: And endurance. I still have trouble sometimes finishing.

S: I’d like to see more older people give it a try. You aren’t too old. You can modify anything, and if someone is doing something I can’t do, I just think, “Well, yeah! They’re 30!”

Most gyms are intimidating, but honestly, this box isn’t at all. Everyone fits in. It starts with Pat, and everyone is so encouraging. I get disappointed when people don’t stick with it -- for them. You need to give it six months, and you’ll see results.

J: It was more like a month for me.

You aren’t too much or too little of anything. It doesn’t matter what shape you’re in. I was probably in the worst shape of anyone here. But you can still start. Sometimes, it’s hard for me to be one of the last people to finish a workout. But I’m determined, and I’m going to finish. I’m not quitting this.

I like the structure of the workouts. They “force” you into doing what you aren’t good at. Exercise is more integrated than people realize. Just because you can lift weights, for example, doesn’t mean you aren’t gassed out walking across the street.

S: We were getting to our seats at the Pirates game, and I looked at Justin, and Justin looked at me, and I said, “Stairs, right?” Right.

Unbroken Sets of Deadlifts (225/155)
*Bar can only and must be dropped after each completed unbroken set
Murph – The Man

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill akey Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

“Murph” – The Workout

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can). Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each year.


WOD: EMOM: 10 (Quality over Quantity)
  • Odd - AMRAP Box Jumps 24/20
  • Even - AMRAP Push-ups

Box Jumps
  • Stand a foot away from the box with chest up, abs and butt on
  • Look straight forward
  • Initiate descent by pushing hips back and keeping your chest and eyes up
  • Synchronize arm back swing with hip dip
  • Make sure arms reach back to full extension as the hips hit peak tension in the dip
  • Explode out of the hole and take off in hollow body position
  • Allow the arms to lead the direction of the body.
  • Slight lean forward is enough to get you on the box
  • Stick the landing in partial squat and arms above eye level

  • Hands placed shoulder width apart
  • Fingers spread out with index fingers pointing forward and thumbs pointing inward
  • Shoulders posted on top of the knuckle of the hand
  • Point your elbows back by trying to turn your hands out
  • Keep forearms vertical at full extension and flexion
  • Lower down to chin, chest, and hips touching the ground
  • Push up through your belly
  • Maintain hollow body position throughout the entire movement


Deadlift 10-5-3-1-1-1-3-5-10 reps

A WOD like this might seem easy if you are simply going through the motion. If you aren't completely exhausted afterward, it's because you didn't give it your all. Take this one head on and rest accordingly, and it should take nearly the entire hour.

CrossFit Warmup

EMOM: 10
  • Back Squats 60% 1RM

  • Push-Up
  • Sit-Up
  • Air-Squat
Delayed onset muscle soreness, you guys. It's a fancy phrase for "yeah, that's gonna hurt tomorrow. And even more the day after" as our muscles are broken down, repaired and strengthened. We have all been there. 
Some experts have weighed in on it (How to cure a workout hangover)

They discuss what a lot of us already know from experience: Movement is a fantastic way to work through the soreness. So a day on the couch might be tempting, but getting back to the gym — even if you back down the intensity a little — may be a better option.

A lot of us have also figured out that it's the eccentric movements that make us the most sore. This is the reason why I tend to get more sore from returning the barbell to the floor during a deadlift than I do from the pull from the floor.

It's also a point to remember: You will still reap a great benefit from a movement if you lift only the amount you can manage safely in both directions. In other words, drop a heavy barbell if you must to be safe, but don't neglect eccentric movements entirely. They're very effective, and they add a lot of intensity to any workout.

If you do CrossFit, you're gonna be sore from CrossFit sometimes. It's all part of the process. It turns out that the best cure is, quite literally, to just keep moving.

  • Burgener Warmup
  • Skill Work: Snatches & SDHP

  • 5 Toes-to-Bar
  • 5 Power Snatch (75/55)
  • 10 SDHP 75/55
  • 20 Lateral Bar Jumps, Over and Back
  • 5 Toes-to-Bar
  • 5 Power Snatch

*rest 3 min between AMRAPS

I read the other day that the hardest step is the first step, because to take it, you have to overcome the law of inertia. It takes a lot more effort to get things started than it is to keep things rolling.

It's true.

The article also offered some good advice. When you're trying to make a significant change, like starting a fitness program, break it down into the simplest step. What's the smallest thing you can do to get the ball rolling?

Just begin. Check out this website for class times. Find one that works. Show up at it. That's it. A coach will help you with the rest. Follow our instructions, and soon you'll be on your way. Once you successfully complete a class, that big boulder of inactivity will be heading in a new direction.

If you've been CrossFitting for a while, the same principle applies: Set a new goal and figure out the smallest step you can take toward achieving it. Use a higher box, use a smaller band, work on a skill before or after class for just a few minutes, regularly.

It may look impossible to make a change when you look at the big picture. Try looking at the smaller one instead, and before you know it, you'll get where you always wanted to be.

See you at the box,   Wendy
For Time, as a team of 3:
800m Group Med Ball Carry (20/14)*
  • 30 Pullups
  • 30 Burpees
  • 30 Walking Lunges
  • 30 Pullups
  • 60 Burpees
  • 60 Air Squats
  • 30 Pullups
  • 30 Burpees
  • 30 Walking Lunges
  • 30 Pullups
800m Group Medicine Ball Carry
*One person carries at a time. Alternate in any way.