Saturday’s WOD is 2008 CrossFit Games Finale 30 Squat Clean and Jerks for time, last showing up in 2013.  Suspect majority of us don’t have data on it and it is a fresh WOD to tackle.  Looking forward to the challenge?

I did not make it into the gym for this one. Tackled it on the front porch with dumbbells in Zoomers’ honour.  It was seriously tough nonetheless.  A worthy workout. Check out Corey’s video below for real version.  But before you do that, let’s take a second to think about our mindset going into this workout.  Where are you at?

In Athletics recently, we’ve been talking about how our thoughts influence our actions and closed out a couple of workouts with 2 minutes of breathing and a “mindset reading”, two of which are shared below.   See if they resonate.  The goal of this experiment is to bring ourselves back to a state of calm before we leave the gym and return to our daily lives, to avoid just racing off to the next thing.   CrossFit workouts can tax the system and we want to take the time to re-set ourselves, before moving on to the next agenda.  Less stress on the body equals better movement and improved quality of life.  Consider it post wod stretching for the mind! It is also helping us identify the parts of our lives we have true control over and focus our energy there.   A challenge to do, especially in these uncertain times but worrying never solved a problem. Taking productive action can.




Water the flowers, not the weeds

Imagine your vision being a water hose that you use to water wherever your attention goes. Whatever you water … grows. There is a finite amount of water.  If we choose to spend it on the weeds, the negatives in life, those thoughts can grow and takeover.  But the opposite is also true.  Let’s check in with ourselves each day.  Are we watering the flowers or the weeds?

Practical application: If you find yourself trapped in weeds, reliving a grievance or difficult event, imagine a big stop sign and say to yourself, “Stop.” Shift your focus and do not allow a negative spiral of thinking to take place.  Think of something positive.  Have you’ve grown stronger from the experience or is there a productive action you can take to mitigate?  Picture your negative thought as a hot potato in your hand and drop it.  Focusing on the negative saps our energy and drive.  Change “I can’t do this” to “I’m working on it. I can do this”.

What you resist, persists.

What would you think about if I told you not to think about a pink giraffe?

The same effect occurs if I tell you not to slow down as you start your final 400m run in a workout.  Our minds don’t operate well when we focus on what not to do.

Let’s turn “Don’t slow down” on that last 400m run into “I can hold this pace.”  Change “Don’t eat those cookies” into “Let’s go snack on some blueberries”.

Our thoughts lead to our actions.  We are most likely to achieve what we focus on.  Let’s choose wisely.

Practical application:  Health is our first wealth.  Our best defense in these Covid times is to focus on our health and well-being. Make your health and fitness a non-negotiable priority.  Feeling stuck and waylaid by competing priorities or having a hard time getting into a new routine post lockdown?  Come have a chat with a coach at the gym.  We’ve all been there and can help guide you on a new path.



30 Squat Clean and Jerks for Time #155/105

DB RX equivalent:  45/60 lbs


Increase reps to achieved desired stimulus – will vary based on DB weight available to you relative to your strength


#35/#50 may increase reps to 40-50

#20 – #25 lbs dumbbells consider 60 reps

Single arm DB or KB = double reps.


Experience was a tough slog of moderate intensity.  Determine max sustainable unbroken sets to complete and hold throughout.  One option is to  hit it as an EMOM aiming for a sub 10 min finish i.e. 4 reps every minute.  DB 60 rep was broken into 6 sets of 10, hoped for a sub 12 mins but took 14:30.  Tired going into it but left me recharged! Bottom line – no nonsense WOD.  Let’s take the time to warm up and get the weight and reps right for you.

Warm Up

1 min prone breathing

1 min thread the needle


20 Full body rock to squat to stand

40 marching steps

20 squat shrug drops

WOD warm-up

With empty barbell:

3 hang power cleans, 3 power cleans, 3 squat cleans x 3

3 press, 3 push press, 3 push jerks x 3

10 squat clean and jerks

Then: Build to WOD weight in sets of 3+ x 5 approx.

Goal is wod in 10 – 15 minute range plus or minus.

Zoomers: will help determine right sub in class based on your equipment,

Cool Down:

Hamstring/Quad stretch

Shoulder pull-overs

Rock to child’s pose

2 mins prone or lying restorative breathing