Snatch 1-1-1-1-1-1-1

10 minute AMRAP:

  • Handstand Walk  10 meters
  • 15 V Ups  
  • 20 Box Jumps 

for Time:
  • 10 Chest-to-Bar Pullups
  • 20 Pushups
  • 30 Toes-to-Bar
  • 40 Box Jumps (24/20)
  • 50 Pullups
  • 60 Burpees
  • 70 AbMat Situps
  • 80 Air Squats
  • 90 Double Unders

5 Rounds for Quality (not timed)
  • 5 Bench Press
  • AMRAP Toes to Bar

5 rounds for time of:
  • 20 Thrusters (65/45)
  • 50 Double Unders

  • Shoulder Mobilization
  • Burgener Warmup
  • Stretch

  • Ring-dip ladder

                         Rest 5 minutes

  • 3/4 body-weight hang power clean ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • 10 Glute Bridges
  • 10 Single leg bridges
  • 10 Goblet Squats
  • 10 Split Squats w/ PVC pipe on back
  • 10 One-legged Deadlifts

Back Squat 5-5-5; Rest 2:00

5 Rounds for Time
  • 20 Overhead Walking Lunges (45/25)
  • 10 Burpee Plate Ground-to-Overhead
  • 5 laps 15m shuttle

​I'm a perfectionist. I've got lists of things I never even attempted because I knew that I either was going to be really awful at them to start with, or there was a good chance I'd never be better than average.​

CrossFit can be a reality check. To be perfectly honest, after two years there are still things I don't do that well. I can coach them; sometimes personal execution varies. But I have learned to enjoy the process and to celebrate improvement rather than perfection.

The fact is, I do most things at CrossFit Latrobe better than I used to. And I've learned to be OK with that. 
If you're waiting for the right moment to walk into the box, here's the situation: There is never going to be one. Even the fittest athlete is likely to find something we do to be challenging.

Come anyway, just as you are, at your current fitness level. All you need to bring with you is a desire to look, move and feel better, and a willingness to let us help.

  • Step one will be to have a conversation with a coach about your experience, physical limitations, and goals and expectations.
  • Step two will be to break the process down into attainable stages, so you gain confidence in your abilities and feel motivated to continue.
  • Step three will be to learn to enjoy the journey. You don't have to be perfect in order to start. In time, you'll be better than you used to be. And you'll learn to be better than OK with that!

See you at the box,   Wendy

4 rounds for time of:

25 Kettlebell Swings (55/35)

20 Burpee Pull-ups

For a lot of us, the "Thanksgiving Week" was perhaps not our most disciplined. We ate too much, drank too much, skipped the gym too much.

Rumor has it, anyway ... .

I spent a lot of it barely above slug level. It was needed, so I don't regret it. But I also know I can't allow myself to get stuck there.

There's a fine line between being human and allowing a bad day -- or long holiday weekend -- to linger.

This article calls it the "second mistake" and says that what separates excellence from average is overall consistency.

"One mistake is just an outlier," the author says. "Two mistakes is the beginning of a pattern. Killing this pattern before it snowballs into something bigger is one reason why learning how to get back on track quickly is an essential skill for building good habits."

It's not always going to go according to plan. It's hard to squeeze it all in. We are prone to exhaustion. 
Sometimes, there are cookies involved.

Hang in there. Try to make good decisions to be the healthiest possible you. This includes what you eat, how well you rest and when you work out at CrossFit Latrobe.

And when you fall short, don't let a slip-up become a trend. Figure out how to adjust. Don't judge yourself. Move on.
See you (back) at the box,



Shoulder Press: 3-3-3-3-3

AMRAP in 10 minutes of:
3 Toes to Bar
3 Wall Balls 20/14
6 Toes to Bar
6 Wall Balls 20/14
9 Toes to Bar
9 Wall Balls 20/14…continue multiples of three rep scheme.