About You

Papa Beto gets vertical

It’s not a stretch to say that the way you approach your CrossFit workouts is a reflection of how you approach life.  If you pay close attention, you can quickly see the similarities in your relationships, your family, your career.  Now that’s not to say that if you don’t get the best times,  or lift extremely heavy weights, or even lack the best technique  that you aren’t great at life.  It’s the heart, the guts, and the attitude that are a tell tale sign of who you are out there.

Do you show up with a positive attitude or with fear or anger when it’s not your favorite movements?  Do you hit every single workout as hard as you can or do you get by just fine cruising at 90%?  Do you pick people up?  Cheer them on?  Or do you stay in your own zone?  Do you really push the limits or do you tend to play it safe?

When I played college softball at Cal we used to have team bonding exercises periodically throughout the season which aimed to increase team communication and camaraderie.  One particular exercise involved answering (and sharing with the group) the question, “if asked, what would you want your teammates and coaches to say about you?”  It’s a great thing to think about and something that has stuck with me to this day.

So how about it?  If someone asked one of your coaches or fellow CrossFitters to tell them about you, what would you want them to say?  You might find that your answer makes you much more self aware and accountable in your actions, and you might inspire yourself to always live up to it.

Reminder: the 4pm class is the last class of the day today, Friday. The 5pm class has been canceled due to the seminar.


Bench Press


Partner WOD:

8 Rounds (w partner- alternate rounds until EACH person has completed 8 rounds)

5 Burpees

3 P. Press (155/105)


40 KB Swings (2 pood/53) – Complete 5 reps at a time, alternating between partners until EACH person has completed 40 KB Swings


8 50yrd sprints- alternate sprints in a relay fashion until EACH person has completed 8 sprints