Some simple observations I have had over the past couple of weeks: Every day is a chance to prove yourself. Every thought, word and action will take you closer to or farther away from your goals. Everything is a test.

Week 31 Training: 14.02.07

Row 1000 m
30 Muscle-Ups
*10 Minute Cap

–Rest 10 Minutes–

Row 1000 m
50 HSPU – Hands on 25# Plates w/ AbMat
*10 Minute Cap

Notes: Fastest time on each WOD… wins.


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25 comments on “14.02.07
  1. Kelly C says:

    A. 4:38 + MU attempts
    B. 4:35 + 25 HSPU

  2. mlubke says:

    mmmm… Ive got such a raging megahuge bolus right now

  3. Alyson says:

    1) Row: 4:08, MU: 9
    2) Row: 4:09, HSPU: 6:33 .. going in the same heat as Jeff T. next time! 😉

  4. Feliz says:

    A) 4:30 + 5 jumping MU
    B) 4:35 + 10 HSPU from the floor

  5. Morgan says:

    a) 3:37 / 22 MU
    b) 3:32 / 35 HSPU

  6. Lizi Riley says:

    A- 17 MU. Row time 4:10 ish??
    B- finished all hspu right at 10min. Row time 4:12 ish??

  7. A) 3:34/ 20
    B) 3:38/ 8:56

  8. Brett Bolus says:

    A) 3:33/ 14
    B) 3:35/ 43

  9. Lubke says:

    3:40something / 17 MU
    3:30something / 47 HSPU

  10. JeffT says:

    A) 3:52 / 21MU
    B) 3:56 / 6:05 I had the advantage seeing Alyson’s time

  11. Chad Fisher says:

    1) Row: 3:39, MU: 23 (need to work on false grip)
    2) Row: 4:00, HSPU: 40

  12. Jeff V says:

    A) 3:34 / 9:48
    B) 3:39 / 7:30

  13. jeremykampen says:

    A) 3:37 / 8:21
    B) 3:44 / 6:26

  14. drusellers says:

    A) 3:39/5
    B) 3:48/47 – SO CLOSE

  15. teoledesma says:


  16. Another great day of training!

  17. Sarah says:

    A. 3:52 Row/MU attempts, 13 jumping
    B. 4:02/22 HSPU

  18. Russ Laing says:

    1) Row: 3:44, MU: 3
    2) Row: 3:40, 46 HSPU

  19. Taylor Deering says:

    A) 3:43/ attempts
    B ) 3:56/9:33

  20. Chels says:

    A. 4:05 row/18 MUs
    B. 4:13 row/6:56

  21. Jason says:

    A) 3:48 / 9:28 — sets of 3 every 30 seconds up to 21 then 2/2/2/1/1/1
    B) 3:55 / 7:38 — didn’t stick to the plan

  22. echopatient says:

    A. 3:40 / Twenty fucking seven
    B. 3:48 / Forty fucking five

  23. A. 3:10 / 23
    B. 3:19 / 8:29

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

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Coach Winchester

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