"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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11 February 2014

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TUESDAY 140211

Back Squat 3-3-3-3-3 Repetitions

Rest as needed then,

As Many Repetitions As Possible in 2:00 of:

Wall Ball

Rest 1:00 then,

As Many Repetitions As Possible in 2:00 of:

Pull-ups

Note: Let’s get heavy on the Back Squat today! Rest as needed between sets to encourage maximum potential under the bar. Weight on the Wall Ball is up to 20lb. for both men and women. Who can complete 100 or more repetitions combined between the Wall Ball and Pull-up?

Bob Jones on Peg Board Virtuosity

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“I’m going to work so that it’s a pure guts race at the end, and if it is, I am the only one who can win it.” – Steve Prefontaine

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