Ball and Chain

2 Rounds:
25 Deadlifts (185/135)
50 Wallballs (20/14)
75/50 Calorie Bike

  • On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh.

If not biking today, complete one of the following: 
1000 Meter Row
1000 Meter Run
50/35 Assault Bike

OPEN/Rx (185/135) WB (20/14)

PERFORMANCE (155/105) WB (20/14)

FITNESS (135/95) WB (14/10)

ecovery: Take care of your lower back! 10-15min on the assault bike.


Zachary Hamilton


Kettlebell Swings (70/53)
Toes to Bar

800 Meter Sandbag Run (45/25)

Kettlebell Swings (70/53)
Toes to Bar

·      Looking for a challenging weight on the Kettlebell today, but something our athletes know they will complete the first 15-10-5 repetitions unbroken.

·      Toes to Bar can be modified to Knees to Chest.

·      A plate (45/35) can be used in place of the sandbag.

OPEN & PERFORMANCE (70/53), (45/35) Sandbag

FITNESS (53/35)

If not running today, have athletes complete one of the following: 
1000 Meter Row
50/35 Calorie Assault Bike


On the Minute x 6min

Minute 1 – 10-20 Double Unders

Minute 2 – 20-30 Double Unders



Zachary Hamilton
Freedom Trail

Freedom Trail
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

Rest 3:00

18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

Rest 3:00

15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

Rest 3:00

12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

OPEN (75/55) - (95/65) - (115/80) - (135/95)

PERFORMANCE & FITNESS (65/45) - (75/55) - (95/65) -  (115/80)

  • Quick work/rest intervals today.
  • Score is total thrusters.
  • Pick the correct barbell weight and calories on the rower will ensure the proper stimulus for each AMRAP.
  • Modifying overall rep scheme to 18-15-12-9 is an option.

When fresh, athletes should be able to complete the below repetitions unbroken at each barbell: 1st: 25+ reps
2nd: 20+ reps
3rd: 15+ reps
4th: 10+ reps


15:00 Recovery Bike, Ski Erg, or Row. Conversational pace, with the goal being the bring about light range of motion to the legs bringing about a faster recovery from today’s conditioning.

Zachary Hamilton

“Jump Street”
3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders

“Jump Street”
3 Rounds:
400 Meter Run
15 Clean and Jerks (95/65)
150 Single Unders

 Looking for a lighter barbell today – something athletes could cycle for 15+ repetitions when completely fresh. Also looking for a variation on the rope that allows athletes to keep moving through consistent sets.

The running is our pace-setter. We are not looking to push our pace on these 400’s recognizing that the majority of our effort is needed inside the gym walls on the CJ and DU’s.

No breakup strategy is wrong – from fast singles to big sets – with the bigger goal being consistency across all three rounds.

If not running today, modification options listed below:

Row – 500/400 Meter Row
Assault Bike – 28/20

Recovery/Midline: 1 Set, Not for Time:
50 AbMat Sit-Ups
30 Superman’s

Zachary Hamilton
Screen Shot 2017-08-07 at 4.21.24 PM.png

AMRAP (as many rounds as possible) in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 2011

8-6-11 reps in memory of August 6, 2011

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)


Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Zachary Hamilton
Heartbreak Kid

“Heartbreak Kid”
3 Rounds: 
10 Front Squats (185/135) 
20 Chest to Bar Pull-ups
50 Double Unders

OPEN/MASTERS 35+ 185/135


FITNESS 135/95

“Heartbreak Kid” is another benchmark workout. On the barbell we are looking for a heavier stimulus, but something that athletes could complete 15+ Front Squats unbroken when completely fresh.


3 Sets:
10 KB Suitcase Deadlifts, each side – (Video)

Zachary Hamilton
Ring the Bell

“Ring the Bell”
Kettlebell Swings (70/53) 
400m Run



In today’s triplet, we are looking for a heavier load on the kettlebell, but a weight that athletes could complete a max effort set of 30+ repetitions when completely fresh. If athletes are unable to go overhead, a Russian Kettlebell Swing to eye-level can be substituted.

For athletes unable to run, substitutions are listed below: 
500 Meter Row
28/20 Calorie Assault Bike


Crossover Symmetry!!!


Zachary Hamilton


15-Rep Test

·      Taken from the rack, establish a 15-rep back squat for the day. This will be the third and final 15-rep test of “Grunt Work”.


AMRAP 7: Clean and Jerks
*OTM – 7 Wallballs

MASTERS 155/105, (30/20)

OPEN 115/80, (30/20)

PERFORMANCE 95/65, (20/14)

FITNESS 75/55, (20/14)

This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).


Crossover Symmetry!!!


Zachary Hamilton


On the Minute x 9:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

·      Repeat this process for three total rounds (9 Minutes total).

·      If we do not have handstand pushups yet, complete as pike pushups off of the box.


3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

 For athletes who are unable to run, substitutions are listed below: 
Assault Bike: 28/20

Scaling Options: 200m Run

 ·      Keep a running clock, and write down your splits between intervals.

·      Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it.

·      Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

·      Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.


15:00 Light Recovery Bike Focused on recovery today. After our practice rounds, spend 15:00 minutes on the bike followed by mobility to close the session out. We are looking to leave the gym today feeling better than when we came in. Volume is purposely left very light today.

Zachary Hamilton


3 Rounds:
50 Air Squats
7 Ring Muscle-Ups*
10 Hang Power Cleans (135/95)

Open As written above

 Performance -7 Burpee Chest to Bar Pull-ups

 Fitness 7 Burpee Pull-ups, 115/80 

*Modifications for the Ring MU:
If we do not have 3+ Unbroken MU, modify the repetitions to 3-5 repetitions per round to preserve the stimulus.


Crossover Symmetry!!!


Zachary Hamilton
The Mental Side of Fitness

    It is an exciting time to be a CrossFitter.  The CrossFit Games are underway, which gives us all a chance to watch the fittest athletes in our community push the boundaries of what we think is possible.  As of writing this post, we have seen women Snatch above 200 pounds, and men move over 1000 pounds of strongman implements coupled with handstand walks.  What happens in Madison is incredible and really no different from what takes place within the walls of our own gym at home.  You may have forgotten that the average person does not go to the gym and flip upside down on to their hands and proceed to then lift their bodyweight off of the ground.  It is good to have perspective that even though you might not be throwing down with the best in Madison, you do truly amazing things everyday you walk into CrossFit Bangor.  Perspective, while important, is not the theme of this post.  This week’s addition to the CrossFit Bangor journal is about the mental side of fitness. 

    While watching the CrossFit Games, it is easy to see how unbelievable the athletes are on a physical level.  What is not so obvious, is how strong the athletes are mentally.  Just to be able to step out onto the competition floor in front of thousands of people watching in the stands and thousands more watching online, is a outstanding display of mental strength.  Even more impressive are those who are able to stay composed long enough to end up on the podium.  Most likely none of you have the goal of making it to the CrossFit Games, let alone to be one of the top three, but that does not mean there is not something that we can take from that champion mindset and apply it to our own lives, both physically and personally.

    In my opinion, mental strength is a union of courage, patience and confidence.  These three mental components, similar to the physical skills of CrossFit (metabolic conditioning, gymnastics, and weightlifting), work best when we have some capacity in all and not just one.  We will start with the mental skill I think is the most important in getting you started on your path towards whatever goal you may have.

These three mental components, similar to the physical skills of CrossFit (metabolic conditioning, gymnastics, and weightlifting), work best when we have some capacity in all and not just one.





:mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty


    Looking back to my first post, “Five Things to Know When Starting CrossFit”, courage is required to execute “Just Start”.  The Merriam-Webster dictionary states that courage is the “mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty”, which is something that is asked of CrossFitters every day, regardless of whether it is their first workout or their 100th.  You better believe that the eerie sound of the clock counting down to zero still gives me a rush of anxiety to this day.  

    Courage is a muscle that needs to be built and maintained.  A great way to exercise this muscle is by pushing your limits on a regular basis.  CrossFit and your every day life give you unlimited opportunities to build this skill but most of us choose to avoid them because, well it is hard and scary and we do not like the unknown.  Making the decision to go to the gym instead of heading home after work requires courage.  Or taking the extra step to put your food on a scale before your plate, requires courage.  Pushing yourself a little harder during the last 30 seconds of a workout instead of slowing down, requires courage.  And I say that it requires courage (among other things), because these decisions go against the norm.  How uncomfortable is it to turn down coworkers for after work drinks or tell your spouse that you suddenly want to weigh your food at every meal?  And what about failure?  Some people fear really going for things because of failure and there perceived humiliation.  What if I still miss the lift?  What if other people see me fail?  All of these opportunities to make the above decisions, happen every day.  Courage is about persevering despite uncertainty.  Courage is making healthy (sometimes unpopular) decisions despite what others may think.  Courage is walking across the gym to high five someone you do not know after a workout.  Both CrossFit and your life give you these chances to be courageous.  

    You know what the best part is?  These choices are going to keep coming up, every day, which means that it is never too late to make the right choices for you; you just have to be willing to try and exercise a little courage. 





:the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset.

    I love the definition of patience.  I love it so much that I am going to make you read it again: “the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset”.  Courage is required to start, but patience is crucial to continue down the path.

    I want to start with “delay”Delay is a component of anything that is good in life.  A career, fitness, or skill is not developed without a good amount of delay.  It takes years of work, courage, and patience to end up on the podium of the CrossFit Games or to accomplish a life goal.

    Life is certainly not problem free.  You have likely already (or will) encountered some sort of trouble today whether it be in the form of traffic or the realization that you forgot your gym shoes at home.  On the surface, these are merely inconveniences but when broken down are opportunities to practice patience. 

    Suffering and CrossFit are pretty much best friends.  Yet what many do not realize is that CrossFit is not the one dealing out the suffering, it is you.  When you do a workout, it is not the workout pushing you to your limits or the workout causing you pain because YOU are the one that is in full control.  For example, Fran (a couplet of thrusters and pull ups) can be completed in one hour with plenty of water breaks and rest, or it can be done in three minutes leaving you on the floor while other members mop sweat up off the floor around you.  The intensity is a decision that is entirely up to you.  The difference is having the courage to choose the latter and the patience to work towards carrying it out. 

On the surface, these are merely inconveniences but when broken down are opportunities to practice patience. 





:a feeling or consciousness of one’s powers or of reliance on one’s circumstances; the quality or state of being certain  


    Confidence is the final piece that I believe is involved in a successful and healthy mindset.  Confidence can often be the key component between success and failure.  The problem is that confidence does not come naturally to some of us and is a state of mind that is foreign to many.  I am sure we would all like there to be a switch in our brains that we could just flip and suddenly become confident, and suddenly shed our fears and insecurities.  Unfortunately, it does take some mental effort but you can work on developing confidence right now.  

    I believe that confidence is developed by making the conscious effort to change the way you think about yourself and by how you behave.  Confidence is earned in a way.  I expect that a lot of you think this way too, but you believe that confidence will come in the form of six packs and top spots on leaderboards.  You have attached confidence as a reward for accomplishing a goal, that you will believe in yourself more AFTER you obtain whatever it is your are aiming for.  But real confidence, confidence that is not attached or dependent on anything else, is earned by having the courage to do what frightens you and the patience to put in work everyday regardless of delay, trouble or suffering.  By doing these things and consciously believing in yourself, you will build confidence in yourself that you can persevere and withstand adversaries, that you can count on yourself to do the right thing and make the right decisions at every opportunity that life brings you.  Have confidence in that doing the right thing, is always the right thing.

Putting It All Together

    I am going to end this post with an example of this mindset being put into practice and how it can make the difference between success and failure.  In the CrossFit Documentary, “The Fittest on Earth: A Decade of Fitness”, there was a female athlete who by the third day was slated to win gold.  Tia-Claire Toomey, an athlete from Australia, entered the final day of the competition wearing the Leader’s Jersey, a shirt that indicates that they are currently in first place.  On the final day, she was taking photographs with fans and was filmed stating to her fan, “You’ll probably want to delete that by the end of the day”.  Tia did not believe that she could win gold.  I wanted to point this out specifically because, even the top CrossFit Games athletes struggle with moments of self-doubt and lack of confidence.  The deflated self-confidence became more apparent as that final day went on and Tia went on to win the silver medal instead of gold.  

    Not many of us will know what it feels like to be stopped in the street by a fan asking for a picture, but we all know what it feels like to have that moment of lack of self-confidence that was obvious in her voice that day.  Would the result have been different if Tia had truly believed that she could rely on herself to execute and win?  We cannot really know but it is easy to assume that it could not have hurt.  As I write this, Tia is in a very similar situation; Tia is currently sitting in first place on the last day of the competition.  I believe something has changed for Tia this year and I hope this very talented athlete ends on the podium again, maybe this time on the top.  I also hope that you can take something away from this post that will help you end up on your own personal podium.  Whether in fitness or life I hope you have the courage to act, the patience to keep going, and the confidence to succeed. 


Until next week…


-Zachary Hamilton

Edited by Sarah Eden

Zachary Hamilton
Partner 10,000m Row


10 – 8 – 6 – 4 – 2
Rest as needed between sets. We will be building in percentages week after week inside this progression.

10 Reps @ 71% of estimated 1RM Back Squat

8 Reps @ 76% of estimated 1RM Back Squat

6 Reps @ 81% of estimated 1RM Back Squat

4 Reps @ 86% of estimated 1RM Back Squat

2 Reps @ 91% of estimated 1RM Back Squat


In teams of 3:
Row 10,000 Metes
*Athletes change every 250 meters. Post completion time to the leaderboard.

Zachary Hamilton



Deadlifts (225/155)

Handstand Push-ups

OPEN 225/155

PERFORMANCE 205/145 No HSPU? Dumbbell Strict Press (40/30) 

FITNESS 185/135 – No HSPU? Dumbbell Strict Press (35/25) 

  • Going after the benchmark workout “Diane” today. As written, the workout calls for deadlifts and handstand push-ups. However, we highly recommend if athletes don’t have goals of competing in the Open, or local competitions that they substitute a dumbbell strict press in place of kipping handstand push-ups.


4 Rounds, resting 90s between:

200 Meters @ 2K Row Pace + 5s

200 Meters @ 2K Row Pace

100 Meters @ 2K Row Pace - 5s

  • These are 500 meter intervals, with varying paces building at checkpoints.
Zachary Hamilton



25/15 Calorie Bike

15 Toes to Bar

12 Barbell Reverse Lunges (115/80)

9 Strict Ring Dips


FITNESS 95/65 – 15 Knees to Chest – 9 Hand Release Push Ups

Sub for Bike:

Row – 35/25 Calories per round

Run – 400 Meters per round

  • Our stimulus today with the loading today is to choose a weight that allows for 12 consecutive lunges to be completed unbroken. These are 12 total (6/side). It should be challenging, but never to the point where an athlete needs to break up the 12 repetitions due to it being too heavy.




Zachary Hamilton
Power Play

Power Clean Prep:

EMOM x 5
Clean Pull + Hang Power Clean + Power Clean
50% Across of estimated 1RM Clean

 EMOM x 5
1 Power Clean
Climb in weight to find a Heavy Single for Day

Power Play

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called.

  • Continue to add (1) power clean per round until the 7:00 time cap is reached.
    • For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.

OPEN 155/105 (Masters Comp. Train) 165/110


FITNESS 115/80


3 “Giant Sets”:

10 Barbell Bent Over Rows

:20s Extended Plank

30 Glute Bridges 

In a “giant set”, we aim to move exercise to exercise without a break in between. Each round is not recorded for time, but rather, we move with a purpose resting as little as possible until all movements have been completed. As mentioned, rest 1-2 minutes between sets.

Zachary Hamilton

Fire Alarm (for time)

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

1 Round of the “Bergeron Beep Test”

7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees



  • Stimulus wise, we are looking for a thruster barbell that is unbroken *every single set of 7 repetitions*. In other words, a super light loading that we could complete 30+ repetitions unbroken with, when fresh.





Zachary Hamilton
Randy’s on the Run!

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch

Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch

Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch

Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch

Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch

Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch

Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch


Randy’s on the Run!

5 Rounds:

400 Meter Run

15 Power Snatches

  • 18min time cap



  • The stimulus of today’s workout is with a very light barbell. A weight that the athlete could complete 21+ repetitions unbroken when rested. Inside the workout, we are looking to ensure that athletes break at most once per round. When in doubt, lighter is better here. Lighter, is harder.

Modifications for Power Snatches: 40-45% of your 1RM Power Snatch

Modifications for Running:

1) 200 Meter Runs per round

2) 500/400 Meter Row

3) 25/18 Calorie Assault Bike



Not for Time: 21-18-15-12-9

ABMAT Sit-Ups (optional 10lb plate)


2 x Banded Pull-Aparts

  • On the hip extensions, pause for a 1 second count at the top of each rep (body parallel to the floor).
  • On the banded pull-aparts, double the repetitions. For example, the first set will be 42 repetitions, the second 36.
Zachary Hamilton
What Really Matters

You can read a book in one of two ways.  The first, is how I have read books for most of my life (until recently), which is by reading to finish the book as quickly as possible.  As if, just the act of finishing the book was the accomplishment.  Staring at my bookshelf one day, I read the title of each book and tried to think about what I had taken away from each one.  What did I learn?  How am I better now because of reading it?  I was shocked to find that I barely remembered reading some of them or at best, could only come up with one takeaway from the exhaustive list of titles now cluttering up my shelves.  After this realization, I vowed to read books differently.  I wanted to truly enjoy and soak up every chapter, page and letter from what I was reading; this is the second way to read a book. 

The “second way of reading” is a perspective that can be applied again and again towards most of the things we consume.  We play our favorite song repeatedly, memorizing every verse and beat.  The best movies have our full attention, completely absorbed in how the story line unfolds, keeping us entranced and allow us to escaped from the outside world, only to throw us right back out once the credits roll.  As humans, we love or even live to build.  We build families, careers, businesses, and experiences...  the list is endless.  As you read this right now you are in the middle of your own journey, building whatever might be most important to you in this moment.  You might be 25 and just starting to build your career or maybe you are 65, and about to retire and build experiences and relationships with your grandchildren.  No matter who you are or where you are, you are building, growing, and moving forward towards something. 

When you realize that fitness is a lifelong journey and not necessarily a means to an end, you can see how trying to enjoy and appreciate every minute of it would make sense.

    Just like a book, life and fitness can be approached in two ways.  Unfortunately, I think you know which way a lot of people go about each.  As a CrossFit trainer, I spend my days watching people march along their fitness journey.  Each week I meet someone new who is eager to start their journey and each week I see many of these individuals reading to finish the book instead of enjoying every page.  Unfortunately, unlike a book, fitness has no last page. You will (or should) be trying to improve your fitness in some capacity for the rest of your life.  When you realize that fitness is a lifelong journey and not necessarily a means to an end, you can see how trying to enjoy and appreciate every minute of it would make sense.  Imagine for a moment that I handed you a magical book that grew in length every time you read a page.  With no end in sight and no place to rush to, how would you start reading then?

    Fitness as it stands now is plagued with 30 day fixes.  The industry has created this mindset that fitness has an end date.  Once completed, a fitness plaque would arrive in the mail and you could display it proudly in your living room like a high school letterman jacket.  In reality, fitness is never completely achieved and will always require more work to be done.  This may sound defeating but I would argue the opposite.  Humans love and live to build.  That is why video games are so addicting to young people.  It is the thrill of leveling up and the thrill of the journey.  Even mythology is designed around this idea.  It is the hero’s struggle, perseverance, and sometimes unrecognizable progress that enthralls us the most; it is not the end that is the most glorious or riveting to us.  It is the climb.  Humans thrive off of purpose.  Purpose gives us a reason to live, a reason to keep going.  Yet so many people walk through the doors of the gym and immediately feel defeated because they believe that they have yet to reach this mystical state of “fitness”; an industry produced static, devoid of growth, and stagnant place of being that does not exist.  We base our self worth on our position on the leaderboard or the number of abs we see in the mirror when what we should be focusing on is something without a number at all, like heart and hustle. 

What will make this experience the most fulfilling and successful is the realization that it is the climb that is the most enjoyable, not the summit.  This premise, is demonstrated in process and completion of goals.  We spend an exorbitant amount of time trying to reach our goal and when we finally get there, the moment passes by and we quickly have a new goal in our sights.  Often, too little or no credit is given to the growth you just accomplished while obtaining your goal because you have already set your mind on the next goal, the next thing you cannot do, and the place you are not.  If only you realized that all of your days are spent in “the process” of reaching that “place” and more credit was given to that portion of the journey, then maybe you would not be so worried about where you are not, yet. 

You can either do something or you can do nothing, and if you do nothing you will never get anywhere.

    For those that know me well, you have probably heard me say this a hundred times, but I will repeat it again because I believe it will always be relevant; you can either do something or you can do nothing, and if you do nothing you will never get anywhere.  If you are discouraged, angry, pissed off, and disappointed that you are not where you think you should be, please take a second and realize that if you are reading this article then you are in the “doing something camp”.  The important aspect you may be missing, is that your are undervaluing the doing part.  This part is the one you will spend the majority of your life in, so shouldn’t you enjoy it?  Appreciate it? Value the effort you have put into it? 

    You can workout in one of two ways.  The first, is by checking the box.  Working out for the sake of saying that you worked out, like reading to have as big of bookshelf as possible.  The second way is showing up early to “warm up” with friends, giving it your all during the work out, dishing out sweaty high fives and yelps of encouragement to your fellow athletes, and hanging around afterwards because the gym is the best part or your day.  You would not want this part to end and if it did, you would have wished that you enjoyed the part in the middle a little more. 

    So what is the point?  It is simple.  Enjoy the process, because it never ends.  Judge yourself on things that actually matter, like how you treat yourself and other people.  Value effort over your waistline.  Remember why you started CrossFit in the first place and if it was not to win the CrossFit Games, then who cares how much your squat is!  Can you pick up your grandkids when you are 80?  That is something worth caring about!

Until next week… 

-Zachary Hamilton 

Edited by: Sarah Eden


Zachary Hamilton
Clean Break



Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

·      Increasing our loading by 5% from last week, and keeping the volume the same.


In Teams of 2:
Squat Cleans (135/95)
100 Meter Run

·      Partner one completes the first full round of 10 squat cleans + 100 meter run. Parter two then completes the same (10 squat cleans + 100 meter run).
Rinse repeat, alternating back and forth, with partners each completing full rounds as the other rests.
Time is when the second partner has finished the final round of 1 squat clean + 100 meter run.


Squat Cleans (135/95)
100 Meter Run
Rest exactly 1:00 between rounds.

·      Time stops when the athlete finishes the final round of 1 squat clean + 100 meter run.

Zachary Hamilton

50 Wallballs (20/14) *Females 9 Target
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

·      This is a classic benchmark test. In Open format (AMRAP), it’s a chipper where a single full round is very, very challenging – very few clear a whole round. A very competitive score is getting into the Snatches. Today let’s set a baseline going forward into the 2017 season.

·      Scale as necessary, lots of different options, choose an option that helps you get closer to your goals.


10:00 Recovery Row or Bike

Conversational pace, and not for score.

Zachary Hamilton