Toss out that scale!


50-40-30-20 and 10 rep rounds of:


40 thoughts on “Toss out that scale!”

  1. Another great video to watch while eating your breakfast!
    After watching that video, you will be off to a good start for your day and hopefully weeks….

    It is a really good inspirational video from Will Smith.
    Watch it all but try to remember what he is saying at 2:35!!!

    Even if you use only 1 thing out of that video, you will be a winner.

    1. Saw this video a few months ago. Very inspiring. I’m reading a book that he recommended called The Alchemist by Paulo Coelho. I haven’t been able to put it down! Highly recommend it to anyone!

  2. warm up
    Strength 5-5-5-5-5
    Overhead Squat 95-115-125-135-165

    WOD: 12:29

    Double Unders didn’t feel so good today but still happy with how i did great job everyone!

  3. Warm up x2 of
    5 hspu feel GREAT! Defiantly have a new high rep pr here
    10 OHS
    10 Strait leg sit ups
    10 med ball cleans

    Strength 1-1-1-1-1
    95-115-135-155(PR)-185(PR) thats a pr by 45 pounds today! 185 felt good and I can defiantly do more reps of that or higher weight.

    Double unders
    strait leg sit ups

    time was 12:30 racing with lance the whole time! DUs felt better today too πŸ™‚

    OVER ALL great day! Morning crew did amazing today

  4. My first morning class on a workday. I feel great!

    “Shoulder Press” – 1RM

    WOD: “Annie”
    50-40-30-20-10 reps of…
    Double Unders

    10:25 (PR by 0:55)
    I did this last Monday at home and my time was 11:20! πŸ™‚
    Pretty happy with my result considering the time of day and my situps did not feel very strong.

  5. Front squats
    3×100 3×115 1×125 1×135(pr) 1×145(PR)

    50-40-30-20-10 of DU and Sit ups

    Time: 8:39 (PR)

    Also PR on DU in a row… got 26!

    Good job am crew… everybody’s DU are getting so much better. πŸ™‚

  6. CFWU x 2

    Strength – Deadlift

    WOD “Annie”
    50-40-30-20-10 Rep Rounds of
    Double Unders

    Time: 16:15

  7. Warm Up x 2

    Strength: Overhead Squats at 1 rep.
    Now I’m officially primed to add more weight on my next workout with OHS…since Kevin told me I should have had more on in last Friday’s WO.

    WOD: Annie
    Double Unders and Sit-ups
    Time: 16:58
    The time wasn’t pretty, (but neither were my double unders). Screw the time though…I was determined to complete the workout this morning without substituting for any singles, so mission accomplished. Oh my aching shins! Thanks for all the encouragement morning crew.

  8. Warm up x 2
    Wod Annie
    50-40-30-20-10 reps of:
    Double under
    Situps (sub by V-snap)
    Time:13:20 min

    Not a good day for double unders, I think my max was 3 in rows. 2 min longer than my PR…YUK!
    Looking forward to be exciting about double unders wod!!

  9. SInce my left shoulder is still bugging me I decided to do some 1RM deadlifts and not do the WOD!

    Deadlift 1RM –> 135-225-285-315-350(PR by 15#…yahooooooo!!!!!! )

    That was my goal to reach 350# by Jan 31st….I almost made it! I am really happy about it…. and I think I could have lifted 360-365#. πŸ˜€

  10. CFWU x 2 (RING ROWS 10 X2)

    Strength 3’s Push Jerk

    45-95-115-125-130-135 kept it light (sore shoulder/neck)

    WOD Annie
    D/Us – 10 D/U per round then triple singles 120-90-60-30
    S/U – 10 unanchored per round

    PR by :06 seconds and last time I did all triple single unders and all sit-ups were anchored!

  11. CFWU x 2 finally did 10 pull ups (on the blue band) in a row… yay! That was kind of my goal for jan. 31st
    Strength 5-5-5-5-5
    Back Squat 70-80-90-100-105

    WOD Annie
    DU (10 DU then 120-90-60-30 singles)
    Sit ups

    Time: 14:35

  12. Great job to everyone.

    2nd day missed in a row… damn work…stupid 13 hour day. Back at it tomoro with ya’s!

  13. CFWU x 2

    Strength x 3 Front Squat – sticking with legs arm still unable to go overhead.


    WOD β€œAnnie”

    50-40-30-20-10 Rep Rounds of

    Double Unders – subbed singles x 3

    Time: 12:29

  14. CW x 2

    Clean & Jerk (3s) 45-65-85 (singles) 95

    WOD: Annie
    Time: 6:01 a PR by 23 seconds. Broke another rope…sorry Kevin.

  15. CFWU x 2

    strenght- Push Press 5’s

    WOD ‘Annie’
    50-40-30-20-10 rep
    DU’s – subbed to 3 x singles

    time: 11:53

    Not bad after a full day of ski.:)

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