Friday, Oct. 2nd


"It's easy to get lost in a giant sea of places you can improve.

It's a simple task to add this that and the other to the list, and then feel like you aren't progressing because nothing is getting checked off.

Pick one thing: pullups, pushups, heavier lifts, better squats, toes to bar...pick one.

Now work on that one.

Figure it out. Gain the strength. Master it.

Really master it. Be good at it, be able to rep it out multiple times, be able to do it with perfect form, be able to perform it without thinking.

Then pick another one.

One at a time, with focus and drive you will finish your list. But if you attempt to do it all at once you will just feel failure and disappointment on a path that will likely lead to giving up. Slow and steady my friend.

Slow and steady.

You WILL get there. One PR and one new skill at a time."

-Journal Menu

Today's WOD:

Strength - Rack Lunge 

10 - 10 - 10 - 10 - 10 (5 per leg)


MetCon WOD: 16 Minute EMOM

Even min. - 5 Deadlifts 225 / 155

Odd min. - Max Wall Balls 20/14

Score = Wall Balls


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.