Monday, August 3 Gym will be open @ 5:00pm (a little earlier)

 Consider this post from Travis County Strength:


“Being fit isn’t about being better than someone else. It’s about being better than you used to be.”  –  Gym Jones

Often, competition with others gets all the attention. We are a society driven by competition and being the best. This isn’t all bad. This drive to be the best gets people to work hard and strive for more. The problems start when this “King of the Hill” mentality becomes the sole purpose behind your efforts.

One thing everyone needs to realize is that there is always someone better than you…unless you are THE ONE – in which case we all probably know who you are by now. Seeing as how that’s probably not your story, if your only goal is to be the best or the fastest…’ve already lost.

The reason I love this quote is because it’s simple yet profound and puts shit into perspective for the vast majority of people. Perspective is a beautiful thing if you can pick your head up and take in the big picture. For some, that’s a big if.

I encourage you to take a second and really ask yourself what your goals are and whether or not you’re going about it the right way.

If so, great! Keep truckin’.

If not, gain some perspective and see if this simple little thought might help direct you.


  • Run 2 laps of school
  • 20 Jumping Jacks
  • 15 Goblet Squats
  • 10 OHS with light bar


  • take 15 minutes to build to a 10 rep Max Back Squat

use this calculator to give you an idea of approximate goal:

  • then perform 2 sets of 10 reps @ 10% less from above

Met-Con WOD:


Complex of the Week #17 (from TravisCountyStrength):

EMOM for 12 minutes of the following:

  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Shoulder to Overhead 

REST 5 minutes


Alternate with a partner. You both do all of the listed reps, but Partner A does Wall Ball, then Partner B does wall Ball; and so on

2 rounds of:

  • 20 Wall Ball
  • 15 KB Swings 53/35 (or 35/24)
  • 10 Pull Ups 

REST 1 minute

2 rounds of:

  • 20 Sit Ups
  • 15 Push Ups
  • 10 Jumping Squats

REST 2 minutes

2 rounds of:

  • 10 Alternating DB Snatch (from the floor)
  • 10 DB Push Press
  • 1 lap Farmer’s Carry (switch at 1/2 way)

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s