I've been doing the daily WOD's....


A. Every 3 minutes for 15 minutes:

    3 Back Squats @ 70%* + 10 Strict HSPU's

B. 2 Rounds of:

    100 Double Unders

    50 Wall Balls (20/14)

    25 Toes to Bar

   18 minute CAP


I’ve done the CFR WOD for 3 months and it’s the best thing I’ve ever done.

A little over a year ago, a few others and myself started following the Invictus Competitors Program. We found out pretty quickly it was an extremely challenging program. It covers a lot of bases and every workout challenged us both physically and mentally. I had to scale often and felt like I was barely surviving the workouts on a day-to-day basis.

I wouldn’t take back following Invictus for 9 months at all. If anything it taught me how to be mentally tougher. It also proved I could hang, if not barely. However, barely getting by is not very fun at all. It may be necessary in a cycle of training to build toughness, but it’s not sustainable. There were many days were I felt destroyed and depleted, rather than invigorated.

This past summer I really re-evaluated my goals. From the time period from about May through August of this year, I trained the least amount in that span than any other time in my 6 years of doing CrossFit. Travel, gym stuff, Rudy and other priorities took precedent over training quite often. Plus I needed rest. And I believe anyone training hard does at some point.

During that light training period, I was in a state of limbo. I knew I didn’t want to follow Invictus because I didn’t have the time and didn’t want to go through barely getting by again. Jamie has been traveling all over for her Grid team, so I haven’t been able to train with her for some time. I wasn’t sure what to do, so I just started doing the CFR WOD’s everyday. And I’m loving it.

I feel way more connected with our members. I’m going through the same challenges as everyone else and can really empathize with the day-to-day struggles of each WOD. I can approach each class with the knowledge of recently doing the WOD, which makes me a better coach. I can then program (I’ve started programming one day at a time) having experienced the prior days and weeks myself. And it’s really fun. I am now doing workouts that I designed and testing them out. *


For the longest time I thought I needed to do “this cycle and that program” to improve as a CrossFitter. But these last few months have reminded me that a simple plan can go a long way, and it’s more enjoyable. As a reminder for our members and myself too, you don’t always need a harder workout, you just need to work out harder!


*I’ve done hundreds of CFR WOD’s in the past 4 years, but never this consistently for this lon