Going the distance

By: 321go 7 Comments

We have a lot of crossfitters making huge gains and improvements all over the board.  It is really an exciting thing to see!! This week I wanted to give a shout out to Doug (Dougger) and a big congrats on the progress he has been making in the gym.  From losing inches, to not so angry double unders!!  Keep up the great work, always take it to the next level, and keep going the distance. 

I thought about that saying as I was typing this up, “Going the Distance”. From trainers to newbies, all can attest, there is no greater moment than when you finish a WOD, and fall on the floor in utter exhaustion, the euphoric feeling of completion is unmatchable!!  This is one of the few reasons CrossFitters are addicted to the torture we put ourselves through daily.  We hunger for the feeling of accomplishment, reaching that goal you thought was impossible, attaining it, and then striving to go even farther!! But can we become TOO addicted?? That’s a topic for another day, but if you haven’t already, start to learn your bodies “tells”.  Your body knows when you’ve had too much or needs to take it a little easier than normal.   If you feel like the workout is going to be too much, talk to one of the trainers about modifications or even (heaven forbid) doing blue instead of red. 

Working out at your current level of ability isn’t viewed as ‘‘taking the easy way out’’ or ‘‘doing less than’’. CrossFit workouts can be just plain difficult, and some days you simply may not have the gas to get it done the way you wish.  So ask yourself a simple question:  Is writing a faster time or a higher score (which, by the way, gets erased at the end of the week!) really worth losing out on the benefits of doing the workout properly and purposefully? CrossFit is based on hard work, honor, and respect, which is most evident by our “Hero” WODs that are named for soldiers who died in the line of duty.  Therefore, it is reasonable to say, to cheat during the carefully programmed wod that you’re paying your hard earned dollar for, is a less than integral behavior. But be sure to remember that EVERYONE respects someone who works hard at each workout and finishes every rep no matter their fitness level. Be smart, Train hard!! 

Friday WOD

5×5 Deadlift Start at 65% of your 1 RM (15 min. time limit)



Flutter Kicks (4 count, so 1,2,3,4 = 1 rep)

Hollow Rocks

100 • 75 • 50  Reps of each

*get it done any way in any order.


Hip Mobility

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities


  1. Angry DOUGGER!
    You look great!

  2. Loved what you wrote today!
    And congrats to you Doug…you’re looking great!

  3. Love the message in today’s post! And high five to you, Dougger! #stayangry

  4. Becka foley says:

    Great post! Good job Doug! I will be doing the WOD in Jeremy’s apartment’s gym tonight! See ya Monday

  5. Monique says:

    You have done amazing work Doug! Keep it up…angry double unders and all 🙂

  6. That’s our caveman Dougger! The transformation that you are undergoing is really remarkable! Keep on it!

  7. Thanks everybody. I couldn’t do it without the support and encouragement from my CCF family!

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