Friday, January 4

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1.  Clean Pulls
5×2 at 1rm Clean

2. "Quick & Dirty" – Comp Squad weight is higher

3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans, 225/155
3.  Goat Training
Pick TWO of the following, based on greatest weakness…
A.  Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 115/80

B.  Overhead Squats
5 x 10 reps, moderate – not for time.

C.  Ring Dips
60 reps for time

D.  Rope Climbs
10 x 15' Rope Climbs for time

E.  L-Sits
10 RFT:  12 seconds of L-sit hold

F:  Toes To Bar
10 RFT: x 6 unbroken reps

Two Paths

Juli Bauer

When were we taught to compare ourselves to others? When were we
taught that what someone else did was better than what we did? Did it
start in grade school when we got picked last for the kickball team? Or
maybe in high school when our classmate Jessica did something right
while we were scolded for doing the opposite? Or was it when we got
older and our best friend lifted more than we did at the gym?

Whatever the situation may be, we compare ourselves. We compare
ourselves to friends, classmates, coworkers, and even our significant
others. We worry about what others are accomplishing and dwell on what
we have not. And while worrying, we forget our own accomplishments. We
forget our goals. And we forget how far we have come.

I watch people compare themselves every day in the gym. I watch them
stare at another person’s barbell while they load their own. I watch
them worry about beating another person’s time so much they completely
throw form out the door. And I watch others sink into frustration and
sadness when they don’t beat their friend’s score. But what is that
accomplishing? How are we improving ourselves if the only thing we are
doing is steering off our own course and trying to follow the path of

As I get older and wiser (just let it be known, I’m 24 so I really
know nothing), I have figured out that I don’t want to follow someone
else’s path. I want to create my own destiny. And, yes, I know how lame
that sounds. But I don’t want to be like anyone else. I don’t want to
set my goals based on someone other than myself.

The thing is, I can’t lift 200lbs over my head. I can’t string
together muscle ups like the athletes you watch on TV. And I can’t do
strict handstand push ups. Yet. But that doesn’t mean I haven’t worked
my ass off. That doesn’t mean I don’t try. That doesn’t make me a sh*tty
athlete. It makes me human. And as humans, we have to work for what we
want to accomplish. Thinking about what others have done doesn’t make us
stronger. Getting our ass in the gym, does. Blood, sweat, and tears do.

In my 24 years of figuring out who the hell I am, I have finally
figured out that I don’t want to be anyone but myself. CrossFit has
taught me that comparing myself to others will get me nowhere. Hard work
will. Not f*cking wishful thinking. Not hoping and dreaming to be like
someone else. Setting my goals high and working to accomplish those
goals are what make me who I am.

So stop comparing yourself to others. Stop trying to be someone else.
Start figuring out what the hell you are going to accomplish today.
Then do it.


  1. Clean Pulls – 250#
    WOD – 1 rd. 7 reps rxd
    Ring Dips – 6:37
    T2B-every 30 seconds for 8 rds. on the minute for the last 2.

  2. Clean pulls – 285#
    “Quick and dirty” – 2rds + 4 reps
    Ring dips – 2:39
    T2B – 7rds starting every 30 seconds, last 3 rds on the minute

  3. Clean Pulls: 180#
    Quick and Dirty: It was. 2 rounds even. (Stoked- wasn’t sure about the hang cleans, and was planning to be happy with 1 round!)
    F*ckin goats: Ring dips were 8:something. T2B were completed OTM.

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