Wednesday 04.02.14

Congratulations to our Open Athlete of the Week Joe Doherty! Joe smashed 14.5! All heart!

Congratulations to our Open Athlete of the Week Joe Doherty! Joe smashed 14.5! Joe set a goal of doing the workout under 40 minutes and hit his goal by finishing in 38 minutes! All heart!

The Big Clean Complex

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Post Score to Comments.



Tori Scott

Tori Scott

Coaches Corner with Coach Cheryl

Are you a good coach?

If there is one person we each have the pleasure of spending time with each and every day it is our own self. We wake up in the morning, look in the mirror and have already begun to “coach” ourselves through the day. What message are you sending to yourself? Are you giving yourself positive feedback, using good cues, and reinforcing good behavior? Do you find yourself focusing on all the negative things that are going on?

It is so easy to point out all the negative things we experience. My upper body is weak, my endurance sucks, I can’t hit the wall ball target, I won’t be able to ever do pull ups.Here is a test for you. Lets imagine you are coaching a new CrossFitter on pull ups. The athlete is trying as hard as they can, but just can’t seem to get their chin over the bar. What would you tell them? We have all been there and know how frustrating it can be. Would you tell them they suck? Would you tell them they are NEVER going to get a pull up? My assumption is that you would probably instead try and give them positive reinforcement. You would relate to how hard YOU had to work for that pull up. You would explain that its a skill that will come in time. You would tell them how awesome they are doing. You would keep pushing them to keep trying.

It is so easy to get caught up in all the things we want. Its easy to focus on all the things we wish we could do. It is so easy to talk negatively to ourselves. It is hard to take the time to counter those negative thoughts with positive coaching and reinforcement. Yet think about how much better we feel when someone consoles us when we are feeling down.

As someone who finds it very easy to go to a negative place when I am not having a “good day,” I have made a huge effort in fighting those negative thoughts and trying to be a positive coach to myself. Not only has this helped me feel better about my training, but I have actually made myself more resilient to things going badly in a workout. I have learned how to coach myself through tough times, and find a way to fight through it.

So here is my challenge to all of you. This is not going to come easy, as it is a skill just like any other that needs practice. Next time you get ready to attack a barbell, hit a W.O.D., or go for that muscle up;; practice being a coach to yourself. Before you act, tell yourself what you would tell another athlete. Be the best coach to yourself that you can be. Over time, I promise it will make you a better athlete in the gym. More so, the more you practice it in the gym, the more it will change the way you approach experiences in life.

…. 3, 2, 1, GO…




  1. Brian L

    great job on that workout the other day and congrats!

  2. rich t

    nice work Joe. smash 14.5 and two fine laddies show up for a picture. life is good at the 8:30.

  3. rich t

    The BIG Clean Complex – 75,95,115,125,135(f)

    love this one. big weight going up all over.

  4. Colleen (OC)

    Awesome job, Joe!

    BCC: worked up to 70# (tied PR). My split jerks are atrocious! Cleans felt pretty good though. Good job this morning Lara and Kristin!

    • Lára Vukson

      Go girl!! Thanks partner! I’m trying my Chucks next time.

  5. BCC: 125, 145, 165, 185 (PR), 135, 135

    3 x 10 unbroken C2B

    30 burpee muscle ups for time: 25:13…slow as a slug but I couldn’t be more excited to complete this. Have a great one folks! The giant heat ball in the sky is out!!!

  6. great write up Cheryl, so true!

    Congrats Joe!

    The BIG Clean Complex – 65,95,105,115,125,135 (20#PR)

  7. Big Mike

    BCC: 95/115/135/165F, then shut it down. Tried to get the PR in round 4. Just a tightening in my back but unfortunately I will have to decline the invitation from Dave Castro to compete at the Games. Need to let this rest and I think I have a hair cut scheduled for that weekend.

    • Colleen (OC)

      Big Mike, you’re always smart and do the right thing!

  8. thanks cheryl! great post. it is about the journey. for those of us who travel, being a good self coach is a great idea….

    regards from north dallas! crossfit richardson tomorrow!

    • PS: Tiger could really benefit from watching Ben’s rehab! Great job coach, quiet inspiration.

  9. Greg D

    Big Clean Complex: 95#, 105#, 115#, 120#, 125# & 135#

  10. Kristin R

    Big Clean Complex: worked up by 5# increments to 70#

  11. Ben Bergeron

    Nice article Cheryl. This is something every athlete at any level can benefit from.

  12. Kaitlyn

    Challenge accepted, Coach Cheryl!!

    BCC – 75-115# (10# PR)

    Failed the split jerk on 125#…of all places to fail!!

  13. Katrina

    Big clean complex

    75, 85, 95, 105, 115, 125

    125 I dropped from the top after e jerk, and re-gripped prior to the very last squat clean. 15# pr.

  14. Craig B.

    BCC: up to 170#
    C2b sets: 20,15,5,10,5,5
    30 burpee mu: 12:57

  15. laura c

    Love the write up!!! SO TRUE! and also to teach my girls!

    BCC: 55-80# – failed at 85# b/c of my biggest muscle between my head!!!!

    My PR is 95# so today I was just not feeling it AT ALL! IT is all Teri’s fault b/c she kept me up late playing with make up!

    Was good to work on form.

    50 WB….. Gonna use this challange to work on really good form and slowly move weight up – not sure I will actually finish the 1000 but gonna just use this as my month to do WB every time I am at the box! GAME on people!

    • laura c

      THIS WAS a PR!! My last one ended at 75 – the 95# was JUST the clean complex! Ok, I feel better now

  16. michelle

    Great to get back to weight lifting Wednesday- We need that video w/ Harry! Great working w/ you Kim and Ronda.

    Great article, Cheryl. “Telling yourself what you would say to another athlete” – really good stuff- thank you!!

  17. Rick W.

    Big Clean Complex 95 up to 145 (failed the pj on 145)
    7X5 CTB OTM
    5X10 WB’s OTM

    • Rick W.

      Opens Results:

      2011 16,338(place) of 22,183 (total) (74% Individuals)
      2012 998(place) of 2,260 (total) (44% masters 45-50)
      2013 972 (place) of 3216 (total) (30% masters 45-50)
      2014 Goal 20%

    • Colleen (OC)

      Wow Rick, impressive progress!

  18. Chris M.

    Great post Cheryl – thanks for sharing.

    1. Big Clean Complex – 125-135-145-155-165-175 (PR)
    2. 3×10 UB C2B

    … working to establish a C2B butterfly – 14.2 revealed that I need to take a step back before moving forward …

  19. Lára Vukson

    Great job Joe!

    Big clean complex w/OC and Kristen. Nice job ladies!
    35 – 55#
    Homework from Rachel – practice with holding 26# KB under chin during rest to work on my squat.
    1 mile run cool down

    Thanks Coach Harry & Rachel!

  20. Sarah W

    Love the photo of the 8:30 super stars. Congratulations, Joe!

  21. BCC: 65/75/85/95/105/115
    last set: broken up once and 1 regrip
    10# PR

  22. Todd B

    BCC: 75/85/95/110/125/140 (15# PR). Had a little left in the tank too. I’ve got at least 145-150 next time.

  23. Congrats Joe!!!!

    at Crossfit Affinity in Stamford CT:

    work to heavy split Jerk 225

    12 min amrap:….7 rounds plus 10
    10 wall balls: 20
    50ft walking lunge 45pds
    10 HR push ups.

    Burying your High School friends in a WOD……..PRICELESS!!!

  24. Susan Stein

    BCC: 55, 65, 75, 80, 70, 65 (no going overhead- so no presses, just the three rounds of cleans each set)

    Congrats Joe and great advice Cheryl, thank you!

    For those at Terri’s last night, here’s a link to the recipe for the fudge balls:

  25. 3 sets @ 85#
    3 sets @ 95#

    The back is finally starting to feel stronger.

  26. Melinda

    BCC: 75-120#

    Congrats Joe on your hard work!

  27. John S.

    Big Clean Complex: 55/75/75/75/80/80

  28. BCC 85 to 115, then 125 but jerked the push press, then again with two push jerks and failed the split jerk. My wrists and grip quit before I wanted them to!

  29. The Big Clean Complex: 55#-75#

  30. liz messina

    BCC- 55#-85#

  31. Big clean complex: 95-145 (dropped in 5th set)
    then done.

  32. Krystle

    BCC: worked up to 95# (10# PR) the first time I ever did this WOD in 2012 I used the 15# bar for the first round. Just goes to show!

    Thanks for the pep talk after Mick!

  33. Geoff L

    BCC: 135-205

  34. BCC 95, 115, 135, 135, 145, 155 not a PR, but I didn’t drop at all. Felt good to move after 14.5. Thanks Kevin and Jonathan.

  35. BCC: up to 95#
    Stayed on the lighter side tonight, still pretty beat up from 14.5 on Monday.

  36. Mike R

    BCC: 95, 105, 115, 125, 135, 95

    Fun lifting with you, Les, and the rest of the 7:30 PMers.

  37. 1. Unbroken butterfly C2B: 20 20 15 these are coming along, new max

    2. BCC: 115, 135, 155, 165, 175 (failed last HPC)

    3. 30 burpee MU: 8:15 shoulders smoked.

  38. Lára Vukson

    Coach Cheryl – wow! Got a chance to read your post last night. An excellent reminder and goal to practice for me in Crossfit, life + work. I too so easily go there and I’m going to practice remembering this post when I do. Thank you

  39. Hi there everyone, it’s my first visit at this
    site, and piece of writing is really fruitful designed for me, keep up posting these types of


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