Beast Friday Living Up to Its Name!


Daily Motivation:

Addressing 2009 CrossFit Games Champion Miko Salo, someone asked why he didn’t “fall on the ground after a CrossFit workout.”

He replied: “No. When animals surrender they go lying on their back. I never go lying on my back. It’s a sign of weakness and surrendering. Never lying on my back.”

What is the obsession with CFers completely collapsing after a challenging WOD? I understand you’re totally smoked, I’m not trying to take away anything from the effort you just displayed. Something inside me just doesn’t agree with the whole “fall down on the ground, look at how hard I worked” flop that some people do at the end of a met-con. Personally, I’d find it more impressive if you put forth the same effort and remained upright. Isn’t that why we CF, to get stronger? Why show a weakness or vulnerablity. You talk strength, show some. Just saying….

OK, I’m off my soapbox.




  • Stretching with PVC
  • 500m row
  • 5 Hand release push-ups x 3
  • 8 American kettle bell swings @ 26lbs x 3
  • 5 assisted pistol squats x 3


  • Dynamic Effort (DE) Sumo Deadlift, 10 x 2 @ 70% 1RM every :60s.
  1. Completed with load of: 170lbs

Conditioning WOD:

  • AMRAP in 8:00 of: 5 Front Squats (155lbs/115lbs) and 10 Box Jumps (30″/24″) *Scaled to 135lbs front squat and 24″ box.
  1. Rounds completed: 4 + 1 front squat


  • Ring Plank 3 x TF
  1. :46s
  2. :35s
  3. :36s
  • Toe-to-bar 3 x 10


  • Double unders.

Long session this morning, but worth it! Kicking off Beast Friday the right way! The strength session was excellent and my form on the sumo deadlifts felt tight (as in right on). Really breezed through the dynamic effort portion, I’m thinking that the load was a little on the light side. Definitely have to remember that for next time, though I’m not seeing a whole lot of sumo dead lifts in the CF Endurance programming. Onto the Conditioning WOD! Looking at this on the CF Endurance site I wasn’t too sure what to make of it. My 1RM front squat is currently at 180lbs so completing an AMRAP with 5 x 155lbs front squat may have been possible for me, but would have slowed me down a lot. Obviously some scaling was in order and I loaded 140lbs, started the clock, did three reps, then dropped it to 135lbs. The struggle to push it up was just a little too much. The 135lbs load seemed to work good, I was pushing hard and wasn’t going unbroken (especially after the box jumps started). That’s what I wanted though. I need to build the strength up in my legs and I think going lighter would have given me a better cardio workout, but not enough strength building. My cardio is good all around, pure strength is my weakness and that’s where I need to focus. Hopefully, you’ll start seeing some heavier loads on here. Taking it easy until the afternoon session. The RX is long interva running, but I’m dying to get on my bike. So if the Pacific NW weather cooperates expect to see the run pushed to this weekend!



  • 25 jumping jacks x 3
  • 10 Leg swings front/back, left/right
  • 10 Ankle rotations
  • 10 A/S


  • 3 x 1M at TT pace resting 5:00 between iterations.
  1. Time: 6:55
  2. Time: 6:47
  3. Time: 6:56


  • Mobility WOD Daily RX

Check back this afternoon for run results!


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