Wednesday, Dec. 2nd


Never Settle.

If you want something, work your ass off for it. Don't settle at the half way point telling yourself it is good enough.

Don't settle because the work looks a little too hard, or because leaving a few minutes earlier makes your life a little bit easier.

It's not good enough, the easier won't make you better, and you know that.

The hard hours in the gym, the frustrating moments by the barbell, the tough decisions at the supermarket - that is where you make all the headway on your goals. If it was easy it wouldn't mean anything when you crossed the finish line.

You have to earn it. You have to wait, and work, and fail, and succeed.

To do that, you can't settle along the way, lying to yourself that where you are is "good enough". -JournalMenu

Today's WOD:

Gymnastics: Hollow Rock / Superman Tabata

:20 second hollow rock hold

:10 second superman hold

For 4 minutes


Technique Review - Power Clean


MetCon WOD: For Time:

20 Power Cleans 115/75

50 Double Unders

15 Power Cleans 115/75

35 Double Unders

10 Power Cleans 115/75

20 Doubles

Rx+ = 135/95


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.