Saturday 03.15.14

5:30pm greasing the groove for their deadlifts.

5:30pm greasing the groove for their deadlifts.

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70, 53#)

Post Scores to Comments.
Compare Scores HERE.

Best friends do everything together, especially front squat.

Best friends do everything together, especially front squat.

Coaches Corner with Coach Montoya

I wish I could say I came up with this but it’s taken straight from the mind of Covey. It is a great way to recharge and refocus. It’s called the Four Dimensions of Renewal. And it has to do with preserving and enhancing yourself.

What I like so much about these is that they are all completely focussed on intrinsic aspects. Physical, spiritual, mental, and social/emotional. Often times when life gets busy these are the first things to take a back burner, but they are the things that allow ourselves to feel rejuvenated and energized.

Physical – To exercise on a regular basis preserves and enhances our capacity to work, adapt and enjoy a sense of wellbeing. Healthier individuals are generally more productive and happy.

Spiritual – This is at your core it is your beliefs and values. It is usually a private area of ones life and a supremely important one. Spiritual renewal takes an investment of time, but like all of these it shouldn’t be neglected. Take time to clarify and organize your values and philosophy, or find time to meditate and relax.

Mental – Take time to learn, read, study, visualize, plan, and write. It promotes mental clarity, and optimal brain function. Taking time away from tasks to practice mental renewal is what will get you to be in the top of your field or allow you to learn new things.

Social/emotional – This one has to do with empathetic communication and creative cooperation. It doesn’t require as much time as the other three, we can renew this one in everyday interaction with other people by showing genuine interest and by being helpful to others.

If you feel like any of these things are lacking take time this week to get back on track. Try to hit he gym 5 time next week, take time to clarify and organize your values/beliefs, pick up a new book/learn something new, and do some good deeds for others or connect with a friend or family member you haven’t talked to in a while. See how you feel by the end of the week. If you feel great then rinse wash and repeat!



  1. Maureen B.

    Heck yeah! Front squats and take shots!

  2. Great article Kevin! Thanks for sharing Convey’s mindful insight and ways we can make our lives better.

  3. Nate: 6+1 Rx – was at 4+2 at the 10 minute mark and then the MUs faded off into the sunset.

    Great class this morning, Max and Cheryl. Awesome way to start the day.

  4. Big Mike

    Anyone else rethinking the Monday do-over this morning?
    Thank you Dave Castro.

  5. Colleen (OC)

    Nate: 8+4 c2bs + 3 HSPUs. Chest to bar sub for muscle ups, 30# KB snatches. First time I Rx’d HSPUs in a WOD! (Usually I scale the number of reps). Congrats on your first muscle ups this morning Bobby!

  6. Nate: 11 + 1

    Chief Petty Officer Nate Hardy, RIP.

  7. Ashley R

    Nate: 9 + 8. 45#kb. 4 ctb. Kip hspu

  8. Nate: 9 Rx (missed 3 of 18 MU’s)

    1st WOD w/ MU’s

  9. Andy M.

    Nate: 10 + 1 Rx

  10. Christian

    Nate – 11 rounds + 4 reps

    7 rounds – 4 strict pull ups, HSPU rx, KB rx
    4 rounds – 4 strict pull ups, HSPU rx, KB lunges (53#/arm) — back locked up on me

    Max and Cheryl, really loving the Saturday classes, and sorry for rolling in so late today.

  11. Michelene

    Nate: 14 + 7 with lots of scaling – 2 x KPUs, 2 Abmats & 18# KB

  12. Nicole D

    Nate: 11+5 (4 pulls ups and ring dips for MU, 35# KB, Rx HSPU)

    Super fun big 10 AM class!

  13. Matty Noits

    Nate – 11+8 (53#kb, pull-up/push-up sub)

  14. Nate: 10 rounds
    4 CTB and 4 push ups
    HSPU rx
    35# kbs

  15. Krystle

    Nate: 8 rounds (banded mu, 35#)

  16. Katrina

    Nate 8+6 Rx

    3rnds 10 cal air dyne + 10 burpees 3:37 @ 5:37 50 du less than a 1min….broken up 3 times.

    Tabata hollow holds… I’m toast.

  17. Not Nate at all: 11+3 (4 ring rows, 4 GHDSU, 8 lunges each leg w 15# barbells). Modified due to shoulder.

  18. Nate: 14 rounds even. 53# kb, 4 pull ups, 4 push ups

  19. Nate: 11 Rx

  20. London hotel WOD:
    DB shoulder press
    HR push-ups
    Weighted sit ups

  21. Andrea F

    Kelly and I did 14.3 today as we’re leaving for vacation tomorrow.
    14.3: 108
    Pretty pumped about this score, so it’s a nice way to kickoff vacation :) Thanks Kim for the tip on angling the box jump for step ups!
    See everyone in a week :)

  22. Kelly F

    14.3: 100 (6:00)

    I am now 1-2 on the 2014 Open workouts vs. my wife. Must. Get. Better.

  23. Nate: 11+1 Rx

    4 x 800m runs OT6M: 3:21, 3:19, 3:32, 3:29

  24. Nate: 12+12
    4 strict pull ups, 4 handstand push ups with 1 abmat, 8 RKBS 70 #

  25. Nate: 11+6 (2x pullups, rest rx)

  26. Geoff L

    “Nate” – 18+2 Rx

    Fair winds and following seas warrior

  27. Good day with the Crew “Nate” 12rx

  28. liz messina

    Nate 10+ 7(HSPU started with them Rx, then moved to hrpu, 53#KBS, 4 Kpu)

  29. Sarah S

    Nate: 12+1. 4 KPU, 6 knee push ups, 35# kbs.

  30. Nate: 10+3 subbed 2x pull up & push up for MU, subbed pike push-up for HSPU, 53# KB

  31. Patrick

    Nate: 12+6 Rx

  32. Chris M.

    Nate – 14 + 2 Rx (29 rep PR)

    … back and hamstrings are still tight from Friday … felt good to move.

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