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Friday 2/19/21

Friday 2/19/21

“Hurts So Good”
AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Box Jump Overs (24″/20″)
30 Overhead Squats (95/65)
30 Toes to Bar
30 Thrusters (95/65)

Intermediate: 75/55
Novice: 55/35


“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Thursday 2/18/21

Thursday 2/18/21

“Flapjack”
For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts (225/155)
50 Hand Release Push-ups
1,000/800 Meter Row


“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Wednesday 2/17/21

Wednesday 2/17/21

“9 to 5”
AMRAP 5:
15/12 Calorie Row
12 Chest to Bar Pull-ups
9 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
12/9 Calorie Row
9 Chest to Bar Pull-ups
6 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Row
6 Chest to Bar Pull-ups
3 Front Squats (155/105)

Rx+: 135/95, 155/105, 185/135 (sub 9/6/3 BMU for C2B’s)
Intermediate: 75/55, 95/65, 115/85
Novice: 55/35, 75/55, 95/65


“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

Tuesday 2/16/21

Tuesday 2/16/21

Push Jerk
Build to Heavy Triple

“Eighth Wonder”
8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell Burpees

Intermediate: 95/65
Novice: 55/35


“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Monday 2/15/21

Monday 2/15/21

Back Squats
On the 2:30 x 5 Sets:
Set 1: 10 Back Squats
Set 2: 8 Back Squats
Set 3: 6 Back Squats
Set 4: 4 Back Squats
Set 5: 2 Back Squats

“Bootleg”
AMRAP 15:
21 Wallballs (20″/14″)
18 Single Dumbbell Alternating Power Snatches (50/35)
15 Toes to Bar
12 Box Jump Overs (24″/20″)

Intermediate: DB 40/25, WB 14/10
Novice: DB 25/20, WB 12/8


“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Sunday 2/14/21

Sunday 2/14/21

“Empty Nester”
4 Rounds [28 Minutes Total]:
[In a 4-Minute Window]:
8 Rounds:
20 Seconds Barbell Movement (45/35)
10 Seconds Rest

[In a 3-Minute Window]
Pick 1:
400 Meter Run
500 Meter Row
1,000 Meter Bike

Round 1: Front Rack Reverse Lunges
Round 2: Strict Press
Round 3: Front Squats
Round 4: Bent Over Rows


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

Saturday 2/13/21

Saturday 2/13/21

“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Minute 1: Calorie Row
Minute 2: Burpees


“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Friday 2/12/21

Friday 2/12/21

Power Snatch
Build to Heavy Single

“One Too Many”

AMRAP 10:
50 Double Unders
10 Power Snatches (95/65)
21 Toes to Bar

50 Double Unders
10 Power Snatches (95/65)
15 Chest to Bar Pull-ups

50 Double Unders
10 Power Snatches (95/65)
9 Strict Pull-ups

Intermediate: 65/45
Novice: 45/25


“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

Thursday 2/11/21

Thursday 2/11/21

“Absolute Value”
3 Rounds:
Partner 1: 1 Minute Row Calories
Partner 2: 1 Minute Row Calories
Partner 1: 2 Minute Row Calories
Partner 2: 2 Minute Row Calories
Partner 1: 3 Minute Row Calories
Partner 2: 3 Minute Row Calories

During 1 Minute Break: 9 Kettlebell Swings (53/35)
During 2 Minute Break: 15 Kettlebell Swings (53/35)
During 3 Minute Break: 21 Kettlebell Swings (53/35)

Intermediate: 45/30
Novice: 30/25


“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Wednesday 2/10/21

Deadlifts
On the 1:30 x 5 Sets:
3 High Box Jumps
3 Deadlifts

*Start Around ~60% 1RM & Build*

“Jukebox”
5 Rounds For Time:
15 Deadlifts (135/95)
12 Box Jump Overs (24″/20″)
9 Front Squats (135/95)

Rx+: 155/105
Intermediate: 95/65
Novice: 45/25


“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Tuesday 2/9/21

Tuesday 2/9/21

“Kickstarter”
AMRAP 20:
30/21 Calorie Row
20 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups

Rx+: 75/50
Intermediate: 40/30
Novice: 25/20


“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Monday 2/8/21

Monday 2/8/21

“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (75/55)
21 Lateral Burpees Over Bar
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (95/65)
18 Lateral Burpees Over Bar
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (115/85)
15 Lateral Burpees Over Bar
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (135/95)
12 Lateral Burpees Over Bar
Max Calorie Row

Rx+: 95/65, 115/85, 135/95, 155/105
Intermediate: 65/45, 75/55, 95/65, 115/85
Novice: 45/25, 55/35, 65/45, 75/55


“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.

In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us “the least in return”. As in, there won’t be a reward for whatever we do for them.

How we act inside that moment is the reality of our character.

Sunday 2/7/21

Sunday 2/7/21

“Cinematic”
AMRAP 20:
5 Strict Press (95/65)
100′ Farmers Carry (50’s/35’s)
15 Weighted AbMat Sit-ups (50/35)

Intermediate: 65/45
Novice: 45/25


“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Saturday 2/6/21

Saturday 2/6/21

“Round of Applause”
4 Rounds For Time [30 Minute Cap]:
15/12 Calorie Row
30 Single Dumbbell Power Snatches (50/35)
15/12 Calorie Row
30 Step-Back Lunges* (50/35)

Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges


“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

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