Success is based on mastery of the sport, getting stronger and showing up. Systems that fail seem to need to have candy, everyone feel good about themselves and no one getting bored. True success is understanding that the basics are the key to everything. And, yes, you will be bored.

So, STOP trying to be entertained in every single thing you do. Sure, have fun and play, but realize that to get stronger, you simply need to lift weights. That’s it. Don’t look behind the curtain, because nothing is there.”  Dan John


  • Back Squats 3 reps EMOM for 7 minutes @ 75% of max

Met-Con WOD:

  • 25 KB Snatch (right hand)
  • 20 Overhead Squats 75
  • 20 Box Jumps (Higher than usual)
  • 15 Power Snatch 95
  • 15 Box Jumps
  • 10 Squats Snatch 75
  • 10 Box Jumps
  • 25 KB Snatch (left hand)



About crossfitcphs

PE Teacher at Carleton Place High School
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