Skill Work/Warm-up:min 0-5 - Free Standing Handstand work min 5-10 - AMRAP: 5 Strict Pull-Ups, 5 Strict Ring Dips min 10-15 - AMRAP: 5 Strict Handstand Push-Ups, 10 Hip Extensions All of the 5 min "AMRAPS": for movement quality not quantity

CrossFit WOD - Chiquitas” For Time: 15-10-5 Kettlebell Swings (70/53)                Toes to Bar

800 Meter Wreckbag Run (50/35)

5-10-15 Kettlebell Swings (70/53)                Toes to Bar

10-15 minute time domain.

Word of the day according to these faces:  GRIT

“Grit is passion and perseverance for long-term goals. One way to think about grit is to consider what grit isn’t. Grit isn’t talent. Grit isn’t luck. Grit isn’t how intensely, for the moment, you want something.

Instead, grit is about having what some researchers call an ‘ultimate concern’ – a goal you care about so much that it organizes and gives meaning to almost everything you do. And grit is holding steadfast to that goal. Even when you fall down. Even when you screw up. Even when progress toward that goal is halting or slow.

Talent and luck matter to success. But talent and luck are no guarantee of grit. And in the very long run, I think grit may matter as least as much, if not more.” (

What is your “ultimate concern”? Why do you want to workout? Longevity, health, family, sports, and yes, aesthetics – these are just some reasons our athletes put themselves through tough workouts.

You can cultivate grit-I think everyone has it in them but you have to want it first. To get some grit we need to focus on four things: goals, passion, visualization and optimism.

First, you need to pinpoint a long term, specific goal that you are willing to work hard to obtain despite the obstacles that might come up - train with no excuses.  However, training can only get you so far.  To be motivated for that, you need some passion.

Passion is what gets you out of bed in the morning or drives you to the gym when you are tired or feeling sick. You need to truly care about your goal in order to develop it.  You have to be able to actually visualize obtaining that goal.

Lastly, you need to have optimism-you can’t attain anything unless you have the right “nothing is going to stop me, no matter what gets in my way” attitude.


“Pain is temporary, victory is forever”. Even when you hands are bloody and they hurt like hell, even when your lungs are burning and you want to stop running, even when you're tired and sore and you want to skip it -persevere through the pain, focus on the end result, and know you can do it and then you will have some grit!

Daily WODLisa RayComment