Full Efforts Only Please


“Resolve that whatever you do, you will bring the whole man to it; that you will fling the whole weight of your being into it.” – Orison Swett Marden


Nothing worth doing is easy, because nothing worth doing is deserving of anything less than your full effort. No matter how mundane or difficult the task. Your full focus and effort should be put behind everything you do. If you are putting your name on something, whether it be a project at work or your WOD time on the white board that is what you will be known for. People will form an impression of you based on your deeds, however seemingly small or insignificant. Therefore do everything with your very best. Put your whole self into it. Devote the necessary time to preparation and execution and do not cut corners. Short cuts will lead you nowhere worth going. Have some pride and honor in yourself and the work you produce.




K-Star getting after you again! This time for not cooling down. Great advice, we all need to start incorporating more cooldowns into our workouts.




Warm-up: Stretching with PVC, 500m row, 5 HRPU x 3, 5 KB swings at 35lbs x 3, 5 A/S with 3 sec pause x 3.

Strength: ME front squat

  • 115lbs x 8, 135lbs x 6, 155lbs x 4, 175lbs x 2, 185lbs x 1.

Conditioning WOD: 4 rounds of 25 wall balls @ 20lbs, 100ft walking lunge, 1 rope climb to 15′, 5 KB swings at 53lbs.

  • Time: 13:41


Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 hip circles L/R, 10 bent over hamstrings L/R.
Running: 100m intervals resting while walking 100m back until form/pace dissipates.
  • Completed 11 iterations

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