What is the Secret?

Thursday, December 5, 2013


EMOM 10, alternating minutes:

3 Deadlifts @90%

3 Push Jerks @90%


3 Rounds:

5 Shoulder to Overhead (165/115)

10 Chest to Bar Pull-Ups

15 Burpees

20 KBS (70/55)


Rich Froning, Jr. has won the last three CrossFit Games- he must have the secret to being a better CrossFitter right?  Yes he does: “the key is hard work- there is no secret.”  People often ask our coaches what to do to get better.  Is it double days?  Strict paleo/zone?  More strength?  More endurance?  A certain supplement?  All of these are viable questions- but the real answer remains that in order to get better you have to work hard (and smart).   It is often said that CrossFit doesn’t get easier- and I couldn’t agree more.  If you have never been uncomfortable* when doing a WOD, you’re missing the magic.  Focus on making the most out of every time you are in the gym.  Get under a heavy barbell.  Go for broke in a workout- don’t wander away from the barbell/kb/box/wb/intensity to get a drink of water and feel sorry for yourself (we’ve all been there, I’m not judging just lovingly encouraging).  You may have heard me say before “it doesn’t have to be pretty.”  When I say this I am not referring to form or movement (these should always be pretty).  I’m talking about the look on your face, the grunting and yelling, and that crazy/psychotic look you have when you’re red-lining during a WOD.  (And, hey, if you find the right person, they might even find that beautiful).

Have fun.  Push yourself and those around you.  Work hard and don’t be afraid to go all in.  That’s the secret.

*Note that there is a difference between “uncomfortable” and being in pain.  Uncomfortable is being out of breath, pushing your limit, dripping sweat, laying it all on the line.  Pain/injury is an indication that you should stop and be smart.

Speak Your Mind