Are Your Shoes Tired?!

By Coach Robert:
Full Disclosure, I was reminded of this due to a foot injury that I have been dealing with for the past month. My old pair of Reebok Nanos (that I had refused to give up) no longer had any support in them and we’re hurting my feet. I didn’t know that they were hurting my feet.

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Sign up for 19.3 Heats on the desk in the gym!


Forearm Stretch & Smash
Quads Foam Roll 2 min
T-Spine Mobility (Coach’s Choice)

Active Recovery
EMOM for 16 min (4 Rounds):
Min 1 – 5 Thrusters + 5 OHS
Min 2 – 7 Burpees to 6″ Target
Min 3 – 4 DB Lunges + 4 Kipping HSPU
Min 4 – Recovery Run/Row/Bike/Ski

*All weights should be light-medium (easy)
*Scale DB Push Press for HSPU

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The Open

By Coach Robert

2019 marks my 7th CrossFit open. Every year there’s a bit of excitement, anxiety, fear and a thousand other emotions that cross my mind.

“Am I ready? Will I have to scale? I hate double-unders. Intramurals?!? Now I have to be on a team?!? I don’t want to let my team down. Do I really have to do this?”

While the task in front of us seems daunting, it’s not impossible. The truth is that it’s just working out. No matter what my score is, my community will rally around me whether I’m the first one or the last one to finish. Scaled, RX… IT DOES NOT MATTER.

As with every workout, the effort that you give is the important part. Your CrossFit Wylie family is behind you. You’ve already put in great effort day in and day out. Give your best, celebrate your success’, cheer on your friends and have some fun. Who knows, you might even surprise yourself. You got this CrossFit Wylie!

Sidenote; you have until 7PM Monday night to sign up for an intramural team and submit your score for the first Open workout. It’s not too late! Email to get added to a team.

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Michael just hit the 3-year milestone with CrossFit Wylie! He has lived in the Wylie area for 14 years now and grew up in Chicago. He is married to his wife Annie and they have two children, his son Eli, and daughter Wendy. Michael graduated from Missouri Rolla where he played baseball and earned a bachelor’s degree in civil engineering. You will see Michael at 7PM Monday through Thursday and 6PM on Friday’s. He’s a hard worker, easy to coach and makes everyone in the gym feel welcome.

Alex: How long have you been at CrossFit Wylie?
Michael: Coming up on three years.

Alex: Why do you CrossFit?
Michael: To maintain fitness, live the healthiest lifestyle I can, and try to get that 1% better every day.

Alex: Favorite CrossFit movement or lift?
Michael: Squats. I love leg day.

Alex: Least favorite CrossFit movement or lift?
Michael: Pullups, Toes-to-bar, Muscle ups, pretty much everything on the pullup rig.

Alex: What is the thing that has surprised you the most since you started CrossFit?
Michael: Learning that the person you have to be the most competitive with is yourself.

Alex: What advice do you have for beginners?
Michael: Come to the gym every day and listen to the coaches on scaling.

Alex: The CrossFit Open is soon upon us, what I remember about your first open is that you did it with only 3 weeks of CrossFit to your name. What advice or expectations do you have for people who are doing the open for the first time this year?
Michael: Sign up, it is a lot of fun with a great atmosphere. Expectations? Don’t have any, scale the workouts that you need scale and have fun.

Alex: You are our consistent 7PM athlete. You have missed maybe a handful over the years, but the coaches know that when they coach 7pm we will see you in the gym at 6:50 warming up on the bike before class. How have you been able to stay consistent over these years?
Michael: For me, around this time, my daughter is across the street for cheerleading, so that’s a nice motivation that I am in the area anyway. My advice is making it part of your day. You get up to go to work every day this should be the same.

What do you wish you would have known when first started CrossFit?
Michael: You are not 20 anymore and be humble.

Alex: Can you tell me an interesting fact about yourself?
Michael: I enjoy reading about military history and drinking a good whiskey.


Are you willing to do the hard things or do you take shortcuts and avoid discomfort? Do you do what you should or do what’s easy? Are you as fit as you should be? Are your relationships as strong as they should be?

Taking the easy way out allows you to flow through life unnoticed and unfulfilled. I’m definitely guilty of taking the easy way out on occasion. Avoiding the work it would take to be a better person, athlete, husband, disciple…

I ask all of you to join me in my new goal: do the hard things. This means consciously and deliberately doing the right thing, the right way. Never taking shortcuts or the easy way out. Let’s do the hard things.

Turn the devices off and play with your kids.
Look up a recipe and cook a healthy meal instead of ordering out.
Start a new diet or meal plan and don’t cheat.
Choose the gym over the couch, every time.
Call your Mom more often.
Make your bed in the morning.
Call your friend and have a conversation instead of texting them.
Put your shopping cart away.
Do what it takes to be on time.
Be more accepting of people different than you.
Put your neighbors’ trash cans away.
Travel to a new place.
Pick up that piece of trash you see in the parking lot.
Let that lady at the intersection go in front of you.
Stretch more.
Do the extra rep when your toes don’t hit the bar.
Get up 10 minutes earlier, so you’re not so rushed.
Extend a hand to those who have hurt you,  and those you have hurt.
Read a good non-fiction book.
and so on…

The ‘hard things’ in life can be whatever you think they are. All of these things make a small difference, and over time, add up with the potential of changing your life. Do the hard things and you will be a healthier, happier, more fulfilled individual.

Do the hard things and you will reap the benefits, but more importantly, you will have a positive impact on those around you. But know you can not affect real change in those around you until you are satisfied with who you are and your diligence to be better every day.

“Work as hard as you possibly can on at least one thing and see what happens.”
– Jordan Peterson


P.S – Here’s our new shirt. Also available in a black tank top.
Sign Up for Pre-Order HERE.

Psoas & the Pso-Rite

The Psoas is one of the most neglected muscles when it comes to recovery and maintenance. It’s an important contributor to low back pain and other areas of discomfort. In the video below I introduce a new tool we have to help you and your Psoas.

More Info on the Poas Muscle…