We’ve had people come into the gym who are interested in getting started that say “I’m looking to get in shape, loose some weight, etc.” Then they’ll look me up and down and say, “…but I don’t want to get bulky.” I know better than to be offended and explain how they can get started. My favorite thing, if this person decides they like the challenge of Crossfit and sticks with it, is to see their mentality shift. Instead of wanting to “fit in a size 4 or loose x pounds” they become focused on athletic goals; they want their first pull up, they want to climb the rope, deadlift their bodyweight, jump on a box, etc. And then the best part is that their body changes; not as a result of trying to loose weight, but as a result of all the goals they’re achieving.
Sarah’s back…the gorgeous product of a ton of hard work.



5 Rounds:
5 BB Back Rack Reverse Lunge Steps/Side
2-3 Weighted Chin Ups
8 Side Lying DB External Rotations/Side

5 Rounds:
3 Minutes On/1 Minute Off:
3 Strict Pull Ups
6 DB Box Step Ups (50/35#) (24/20”)
9 Air Squats


Gary recently wrote a post about how we can have an idea of how a movement should look when an athlete sets up for or executes it, but for numerous reasons this “idea(l)” may not be what we see or get. This can be due to physical reasons such as anatomy, anthropometry, or mobility, or from “outside life” reasons and as coaches (and other athletes) we need to take this into account when watching someone move.
Having said all of that, Josh Parmelee is someone who just looks so natural in his set up for a deadlift to me; like everything fits just right.



4 Rounds:
2 Deadlifts
10 Press
*Building to a good double on the DL’s

18 Minute AMRAP:
21/16 Calorie Row
15 DB Power Clean (50/35#)
9 Hand Release Push Ups