Big post today, so I’m sending it out earlier than normal…

The 2013 CrossFit Games are here. For those of you that aren’t familiar, every year tens of thousands of people just like you participate in the games. It starts with the Open. The Open is one workout a week for five weeks. This will be the first year CrossFit Wylie has hosted the Open and entered the team competition. Anyone can sign up and compete. The top individuals, and teams in our region will move on to a regional qualifer. The top Masters Athletes will move directly to the CrossFit Games.

The workouts will be announced each Wednesday, starting March 6th. Athletes will have until the following Sunday to submit scores online. Signed up or not, our members will be doing the workouts each Friday as part of our WOD.

We will not require anyone to sign up, but we do encourage it! You have trained for this, whether you know it or not, let’s put that training to use. Think of it as a 5K or a intramural softball game. It’s just another fun competition.

With all that said, we are going to host a training camp for our members interested in competing more often in CrossFit competitions or weightlifting, or anyone who just wants to get more out of their training. This will be a one day session of high level technique work, workout strategy, pre-workout dieting, and some other nerdy stuff that will improve your WOD times. Eventually we will have a permanent “advanced” program for members that want to compete. This will be the first event of that program. Let us know if you are interested.


Announcing CF for CF: We will be hosting a fundraiser/competition in partnership with the Cystic Fibrosis Foundation. We have multiple members who know first hand, the impacts of CF. All proceeds will go to the foundation. More information will be available soon. Right now we are in the process of finding sponsors for t-shirts, food, gift bags, and of course donations. Please let us know if you or someone you know can help!

Date: April 6th, 2013
Teams of 2 (1 Male, 1 Female) – $30/person

2 Workouts:
WOD 1 will be the final WOD of the 2013 CrossFit Games Open. The workout will be performed as individuals, scores will be combined to create a team score.
WOD 2 will be a team event. TBA


Read this. Spencer is referring mainly to weightlifting and CrossFit but it is easy to see how this applies to the rest of our life. I think it is a basic type 1 error for us to give in at certain points in our lives as opposed to pushing the envelope.

A few days ago I highlighted Jaimie’s near 50% improvement on the benchmark workout. I bet if we ask Jaimie, she would admit that her adaptation, her improvement, was as much mental as it was physical. I think over the 4 weeks, she experienced what it was like to really push herself past what her mind previously thought was her body’s limits. Her mental and physical red-line had improved. This transfers to other areas of our lives as well. When we are strong mentally we handle daily stress better, make better decisions, and in turn have less stress. Boom! We make your life better. You’re welcome.



10 Min of Hi-Hang Clean Practice (no hips, version 2 of the DEMO)


“February Benchmark”
3 Rounds for Time:
15 Burpees
15 Deadlifts 225/155#
10 Ring Dips
10 Knees-to-Elbows


7X2 Cleans off Tall Box (from Hips) -Heavy but Perfect – DEMO


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