Cody and Ben.

Firefighter Fran is coming this Sunday.

“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
– Muhammad Ali

You want to be a champion, you have to prepare like a champion. You have to work like a champion. And champions put in an ungodly amount of work. Hard productive work. It doesn’t matter whether you want to be a champion boxer, surfer, CrossFitter, or entrepreneur–the hours are long and the focus is intense.

Most people doing CrossFit, or any fitness regimen, are not going to be champions, or care to. However, a lot of people want to be good, or at least make steady progress. Put in your work. Prepare. It could be extra mobility work, but it might be some extra road work. You don’t have to, of course, but when you get serious, you will want to. The results are worth it.

Want to compete with the best? Want to be the best? Champions are made, not born. You might get away with sheer natural ability in junior or senior high school, but everyone in the bigs puts in their hours, and a lot of them. You have to have patience, fortitude, and a long eye, cause its not happening overnight. Look at the last part of Ali’s quotation above: long before I dance under those lights. Few are as gifted as he was, and he still had to do the work.

The time to start is now.

Please post thoughts to Comments.


Rack Jerk (behind the neck)

Find 1RM


3 Rounds

400m Run

15 Thrusters 95/65#

15 Pullups

PJ Rubel–9:13