Start every day with a smile and get it over with. ~W.C. Fields

Over the past couple of weeks I have learned a lot about myself especially about being an athlete. Surprisingly the number 1 thing I have learned is that smiling and being happy while I work out has really made a difference in my weightlifting and traditional Crossfit work outs. So don’t let your daily work out be what keeps you from smiling because there are plenty of other things we have to worry about. Have fun and smile a bit and you’ll see it’s not as bad as it seems.

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
-Squat jump (hip ext.)
-wall angel
-db ext rt
-10-12 double unders


A1. Power clean, 3 x 3; rest 60 sec
A2. Weighted dip, 3 x 3; rets 60 sec
10 -> 1
kb swing (55/35)
box jumps 24″/20″