Wednesday, July 10

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1.  Wendler Phase 2 Deadlift and Shoulder Press
    70% of new training baseline x 3
    80% of new training baseline x 3
    90% of new training baseline x 3+

2. AMRAP 10 min:
    3 Muscle Ups
    5 Burpees
    1 Rope Climb

3. Gym WOD – "Jerry" + Core Strength


Katie Hogan: A CrossFit Competitors Mindset

Katie Hogan CompetingIf
there’s one thing that I don’t agree with when it comes to typical
CrossFit behavior it is the crash and burn at the end of every workout.
The collapse to the ground as soon as time is up with motionless bodies
crowding the floor of the gym that had only moments before been buzzing
with fitness.

I’ve even been guilty of it when I
first started CrossFit. It was all around me so I would collapse too.
Then I heard another competitor question it and further address it as
revealing weakness. I don’t want to show weakness when I’m battling it
out on the exercising fields! It was a matter of pride. I wanted to show
that I was able to recover and that the workout didn’t beat me. Now,
standing tall after a workout is the first thing I think of once I call

In a competition, this can also send a message to the other
competitors who are lying down, indicating they were defeated by
exercise (or at least that’s how I look at it). Stand tall and remind
yourself that no matter how hard you worked or how much effort you put
in, you are still strong and capable and you could do another rep if you
needed too.

Katie Hogan Celebrates

Think of it that way. If there was one more rep, one more lift or
pull or jump, would you do it? Would you complete that next repetition
or would you just fall on the ground? You have that last rep waiting in
you. Tell yourself it is still in there when the workout ends and stay

I still remember a message from my volleyball coach to our team my
junior year of high school. At the start of the season he played us the
Tom Petty song “Won’t Back Down” as we listened we imagined how our
season would go.

We had high goals of reaching the State Championships and winning. It
was a new and diverse team so there was a long journey of team building
and tough training ahead of us but Coach Curtis urged us to stay
standing and never back down to any challenge in front of us.

I remembered this for years whenever I was faced with a tough
situation. Music always resonates best with me and this song’s message
continually reminds me that I can keep going no matter what. I can stay
standing even when it hurts. And I won’t back down.


  1. Tara Ross says:

    Shoulder Press
    10 min AMRAP
    1 round +
    Numerous missed MU attempts 5 burpees 1 rope climb. More MU work…..
    2 pre workout with turnout plus first 3. Then I lost my False Grip hang. Back to the practicing hangs. Thought I was further along.
    Jerry later today….

  2. Dead lift
    Shoulder Press
    10 min amrap
    3 rds + ring dips
    Instead of MUs, 3 c2b and 6 ring dips

  3. Tara Ross says:

    Jerry 25:45

  4. Jesse Prescott says:

    Deadlift – 300 x 11 reps
    Shoulder press – 3×5 105 lbs
    Amrap – 6 rds + 8 reps
    WOD – 28:27

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