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.
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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…