The Crossfit Games

3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squats facing the wall
suitcase lunge step
Back ext.
plank walk out


A. 3 position power clean practice
B. RDL @3010 4 x 4 – 6 rest 90 sec
B2. Bench @3010 4 x 4 – 6
tabata box jumps
7 min amrap
7 kb swings
7 burpees


Everyone has been asking me about the Crossfit Games that I recently attended last week. So I just wanted to share a few things with you all.
—First I want to talk about one of my training partners. I had the honor of watching Dan Lo compete in the masters and work his a$$ off and do things that a couple of years ago would not have been possible. He was a true inspiration to me and showed me as cliche as it sounds that hard work pays off.
—Second and the most obvious were the Crossfit Games themselves. Personally I learned that it doesn’t matter how small you or how big you are all that matters is that you believe in your abilities. There is no doubt in these athletes and all they have is fight. They are true modern day gladiators.
—Lastly is the Crossfit community I could not ask for better friends. And these friends that I have made are not only training partners but true life long friends. We not only train hard but we play hard.