A coach can ask for aggression. They can beg for it. But it cannot be taught.

Laura and I are down in south Tejas sharing our expertise in weightlifting with CrossFit Brownsville (Love My Job). Anyways, I had the opportunity to catch up on some light reading and came across two great reads:

– “Competition from Spencer Arnold (CrossFit Deep Ellum Coach and Olympic Weightlifting National Open Champ). “My competition should be to compete with my opponent not against.” This article and particularly this line, is a great reminder to all of us that while we enjoy putting our best foot forward, we should also do everything we can to help and encourage our training partners.

– The latest post from Coach Winchester of CrossFit Central. While his post is personal and comes from and unfortunate place, it reminds all of us of the value of each day. Most of us train because we enjoy it and it provides us with health and vitality. It makes us better at what really matters, our careers, our families, etc. Regardless of what is most important to you, give it everything you have, and you will not be disappointed.

“If you’re going to try, go all the way. Otherwise, don’t even start. This could mean losing girlfriends, wives, relatives and maybe even your mind. It could mean not eating for three or four days. It could mean freezing on a park bench. It could mean jail. It could mean derision. It could mean mockery–isolation. Isolation is the gift. All the others are a test of your endurance, of how much you really want to do it. And, you’ll do it, despite rejection and the worst odds. And it will be better than anything else you can imagine. If you’re going to try, go all the way. There is no other feeling like that. You will be alone with the gods, and the nights will flame with fire. You will ride life straight to perfect laughter. It’s the only good fight there is.” –Charles Bukowski 

This poem was used in the most awesome video in the history of all awesome videos. I’m biased, of course.


Extra A) HSPU, ME Strict + ME Kipping for 3 sets
Rest 60 Sec
Extra B) GHD Situps 3X10-15
Rest 60 Sec

“Fight Gone Bad”
Three rounds for reps::
1 Min of Wallballs (20/12)
1 Min of Sumo deadlift high-pull (75/55)
1 Min of Box Jumps, (20)
1 Min of Push-press (75/55)
1 Min of Row for Cal
1 Min of Rest
Scale as needed. Start at different stations if needed but everyone rests after hitting all five stations. Have fun!

Competition Training

8AM ONLY – Group training has the rowers from 9-11. Can’t make 8AM, do FGB.

1) Handstand Walk 5XME
Cap it at 50 ft. Rest as needed.
20 ft should be easy, if it’s not, start doing 5 min of handstand walk practice every day. No spotters. You will get better.

2) From 00:00 to 18:00, complete the following for time:
Row 2000 Meters
30 Burpees Over the Erg
30 Thrusters (115/75 lb)

From 18:00 to 30:00, complete the following for time:
Row 1000 Meters
20 Burpees Over the Erg
20 Thrusters (115/75 lb)

From 30:00 on, complete the following for time:
Row 500 Meters
10 Burpees Over the Erg
10 Thrusters (115/75 lb)


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