Fitness Blog

The latest news to keep your mind and body fit

Monday 5/23/22

Monday 5/23/22

Part 1: Back Squat
For Total Load:
5 Sets of 5 Back Squats

Part 2: “Body Language”
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats

Intermediate: Same
Beginner: Scale reps to 10, 15, 20, 25

“As for me, all I know is that I know nothing.” – Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… There is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.


Sunday 5/22/22

Sunday 5/22/22

30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (75/50)

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intention of stopping. Faster than ever.

We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Saturday 5/21/22

Saturday 5/21/22

“Little Lamb”
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run

“Work your land” – Tim Storey

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

Friday 5/20/22

Friday 5/20/22

Part 1: Snatch Complex
5 Sets on the 3:00:
3-Position Power Snatch
3 Overhead Squats

Part 2: “Overwhelmed”
For Time:
1 Burpee Box Jump Over (24″/20″)
10 Overhead Squats (115/85)
2 Burpee Box Jump Overs (24″/20″)
9 Overhead Squats (115/85)
3 Burpee Box Jump Overs (24″/20″)
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
7 Overhead Squats (115/85)
5 Burpee Box Jump Overs (24″/20″)
6 Overhead Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
5 Overhead Squats (115/85)
7 Burpee Box Jump Overs (24″/20″)
4 Overhead Squats (115/85)
8 Burpee Box Jump Overs (24″/20″)
3 Overhead Squats (115/85)
9 Burpee Box Jump Overs (24″/20″)
2 Overhead Squats (115/85)
10 Burpee Box Jump Overs (24″/20″)
1 Overhead Squat (115/85)

Intermediate: 85/65
Beginner: 45/35

“A fall into a ditch can make you wiser.” – Chinese Proverb

A fall into a ditch is a little embarrassing. On a physical level however, it’s pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.

Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.

Thursday 5/19/22

Thursday 5/19/22

“Freeze Tag”
[Team of 2]

Partner 1: 400 Meter Run

Partner 2:
Max Rounds of. . .
20 Double Kettlebell Russian Swings
100 Meter Double Kettlebell Front Rack Carry

Kettlebells: (53’s/35’s)

Intermediate: KB’s 35’s/25’s
Beginner: KB’s 20’s/15’s

*Score = Teams Total Rounds + Reps of Double Kettlebell Russian Swings
and Meter Double Kettlebell Front Rack Carry
*Partners switch upon their partners completion of 400 Meter Run
*Partner picks up where their partner stops

“If we did all the things we are capable of, we would literally astound ourselves.” – Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Wednesday 5/18/22

“Five Minute Major”
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats

[Rest 5 Minutes]

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters

[Rest 5 Minutes]

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters

Dumbbells: (50’s/35’s)

Intermediate: 50 DU’s, DB’s 35/25
Beginner: 150 Single Unders, DB’s 25/15

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

Tuesday 5/17/22

Tuesday 5/17/22

10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike

Rest 1 Minute Between Rounds

Intermediate: Same
Beginner: 6 Rounds

*Time Cap = 35 Minutes

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

Monday 5/16/22

Monday 5/16/22

Part 1: “DT” Complex
5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Part 2: “Do iT”
For Time:
60 Deadlifts (155/105)
45 Hang Power Cleans (155/105)
30 Push Jerks (155/105)

Intermediate: 105/85
Beginner: 75/55

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who they are? It can’t. It’s external. There’s no pixy dust on the podium, or some magic trick we wake up to the morning after.

What can change us however, is the character we choose to become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

Sunday 5/15/22

Sunday 5/15/22

“Bells & Whistles”
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl

“The most common lies a man tells are to himself.” — Frederich Nietzsche

Do you ever think about – the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves.

This is not an attempt to say we are bad people for having those thoughts. Those thoughts just come. But the step that must take place in the middle, is awareness of those thoughts when they arrive. To recognize these as “lies”, like how Nietzsche puts it… so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Saturday 5/14/22

Saturday 5/14/22

“Triple 3”
[Team of 2]
For Time:
3,000 Meter Row
300 Double Unders
3 Mile Run

-Must complete movements in order
-1 athlete working at a time while other rests
-Can partition work however
-Purposefully “less” work than individual version because athlete should be sprinting when it is their turn
Time Cap: 49 Minutes

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo Da Vinci

Leonardo Da Vinci was one of the first documented individuals to believe that humans could take flight.

Imagine living back then, when the idea was first expressed. Talk about a nightmarish idea! The thought of hurling humans into the air, like a bird, with no guarantee of landing. Pretty damn amazing how his prediction came true, despite it all.

The quote at the top is an expression of such a thing. To believe, to master his mind, despite what all external “sources” may be offering in response. He knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” is accurate.
It’s not the competition that will beat us. It will only be ourselves.

Friday 5/13/22

Friday 5/13/22

PART 1: EMOM15 Snatch
On the Minute x 15:
1 Snatch

PART 2: “Snake Eyes”
3 Power Snatches (95/65)
3 Chest to Bar Pull-ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65)
6 Chest to Bar Pull-ups
6 Box Jumps (30″/24″)

Add 3 Reps Each Round

Intermediate: 65/45, Pullups, Box 24/20
Beginner: 45/35, Barbell Pullups, Box 20/14

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.
People are thinking about what you are thinking about them.
Just think about it for a second.

We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.

Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that we may be “minding” things that we don’t need to.

Your buck stops with you.
My buck stops with me.
And that’s all that really matters.

Thursday 5/12/22

Thursday 5/12/22

“Pump The Brakes”
For Time: [Time Cap = 35 Minutes]
10 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
9 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
8 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike

1 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike

Dumbbells: (50’s/35’s)

Intermediate: DB’s 35/25
Beginner: DB’s 25/15, 500/400 Meter Bike


Wednesday 5/11/22

“Going Nowhere”
25 Bar-Facing Burpees
Max Front Squats (155/105)

Rest 3 Minutes

25 Bar-Facing Burpees
Max Front Squats (135/95)

Rest 3 Minutes

25 Bar-Facing Burpees
Max Front Squats (115/85)

Rest 3 Minutes

25 Bar-Facing Burpees
Max Front Squats (95/65)

Intermediate: 115/85, 95/65, 75/55, 55/35
Beginner: 75/55

“The fact of the matter is that it’s just my opinion.” Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.

Tuesday 5/10/22

Tuesday 5/10/22

PART 1: Clean & Push Jerk
Build to A Heavy Single Clean & Jerk

PART 2: “Grace” 
For Time:
30 Clean and Jerks (135/95)

Intermediate: 95/65
Beginner: 65/45

“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous

Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… How did you feel, witnessing that? Did it make you feel more generous?

If kindness is contagious, we just need to start the chain.


© Copyright | CrossFit Ambition | All Rights Reserved
Any of the content found on this page may not be copied or reproduced with out the written consent of CrossFit Ambition.