By: 321go 3 Comments

A video introduction to CrossFit from Mike Lyons on Vimeo.

Chavez killed the OH squat with a plate yesterday!  And his facial expression is epic.

Answer this. How has your CrossFit training expanded your capacities. (answer in the comments below). The answer can have NOTHING to do with any of your physical capacities. Humm?

Friday WOD

Hang Power Clean & Press (75% body weight)

Back Squats (same bar)

Donkey Kicks

15 • 13  11 • 9 • 7 • 5 • 3 • 1   

Cool Down

GH Sit ups 70 • 100  75  50

Competitor  Advanced • Intermediate • Foundational

Scale to capabilities



  1. I’m really new to Crossfit, but in a few short weeks, it’s given me time to focus on improving myself and mastering new skills, something I haven’t done in a very long time. I’m an at-home mom, and most of my time and energy is spent taking care of my family. The new challenge is wonderful–thanks so much!

  2. Walking into the hospital and knowing that I have a 30-hour shift in front of me used to be daunting. Now, it’s just another chipper. CF has taught me to break tasks down into smaller, more managable pieces. It’s hard to get through Karen if you’re focused on the end number. But if you just think about doing the next rep, it’s over before you know it. So now, when I go to work I just think about one hour at a time, and eventually it’s over. I mean, if you can do 150 wallballs, what’s 30 waking hours? 🙂

  3. Allison, Thanks for making the CrossFit transfer capacities so practical to professional life. Great post!

Speak Your Mind