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Jump Start the Week with BOOMBOX !

Posted by on Nov 29, 2015 in WOD | 0 comments




Joe Guz | Mr. Consistent | #BoomboxCrossFit


Quick breakdown of what you will see in our training leading up to the 2016 Open season:

Metcon: pretty-self explanatory. Your standard CrossFit WOD.

Aerobic: moderate output work capacity piece, usually centered around a single modality (running, rowing, bike etc.) designed to build on longer duration work while maintaining control over perceived efforts. Think Moderate Intensity Steady State cardio.

Skill EMOM: a blending of gymnastics, weightlifting and skill-based movements in a less time-constrained environment, allowing the athlete to focus on quality of work while under a small dosage of cardiovascular duress.

Upper Body Gymnastics: gymnastics skill session with upper body density work. Usually will be in the form of EMOMs and will combine push/pull, push/push, or pull/pull planes of movement.

Barbell Cycling: focusing on quickly and efficiently stringing together multiple reps of barbell exercises based off of mid-range % work (50-80%, depending on intended stimulus), again while under a controlled dosage of cardiovascular duress.

Strength: Raw strength work in the form of sets and reps. We will not see much of this leading into the Open season

Lower Body Gymnastics/Midline: a lumping of lower body gymnastics work, plyometrics and core work. Think body awareness in the lower plane of the body.


A. Skill EMOM

EMOM 12:00

Minute 1: 8-10 CTB pull ups
Minute 2: 40 double unders
Minute 3: 1 power clean + 3 front squats @ 50-55% of 1RM FS

B. Metcon

8 rounds for time of:

10 calorie row
5 thrusters 155/105
5 burpees over bar

Rest 1:00 b/w rounds


A. Skill Session

3-position power snatch drills

B. Barbell Cycling

EMOM 10:00

2 touch-and-go power snatch @ 60-65% of 1RM snatch

C. Metcon


Deadlift 225/155
Box jump 24″/20″

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Motivation. How are YOU willing to suffer?

Posted by on Nov 23, 2015 in WOD | 0 comments



Everybody wants what feels good. Everyone wants to live a care-free, happy and easy life, to fall in love and have amazing sex and relationships, to look perfect and make money and be popular and well-respected and admired and a total baller to the point that people part like the Red Sea when you walk into the room.

Everybody wants that — it’s easy to want that.

If I ask you, “What do you want out of life?” and you say something like, “I want to be happy and have a great family and a job I like,” it’s so ubiquitous that it doesn’t even mean anything.

Everyone wants that. So what’s the point?

What’s more interesting to me is what pain do you want? What are you willing to struggle for? Because that seems to be a greater determinant of how our lives end up.

Everybody wants to have an amazing job and financial independence — but not everyone is willing to suffer through 60-hour work weeks, long commutes, obnoxious paperwork, to navigate arbitrary corporate hierarchies and the blasé confines of an infinite cubicle hell. People want to be rich without the risk, with the delayed gratification necessary to accumulate wealth.

Everybody wants to have great sex and an awesome relationship — but not everyone is willing to go through the tough communication, the awkward silences, the hurt feelings and the emotional psychodrama to get there. And so they settle. They settle and wonder “What if?” for years and years and until the question morphs from “What if?” into “What for?” And when the lawyers go home and the alimony check is in the mail they say, “What was it all for?” If not for their lowered standards and expectations for themselves 20 years prior, then what for?

Because happiness requires struggle. You can only avoid pain for so long before it comes roaring back to life.

At the core of all human behavior, the good feelings we all want are more or less the same. Therefore what we get out of life is not determined by the good feelings we desire but by what bad feelings we’re willing to sustain.

“Nothing good in life comes easy,” we’ve been told that a hundred times before. The good things in life we accomplish are defined by where we enjoy the suffering, where we enjoy the struggle.

People want an amazing physique. But you don’t end up with one unless you legitimately love the pain and physical stress that comes with living inside a gym for hour upon hour, unless you love calculating and calibrating the food you eat, planning your life out in tiny plate-sized portions.

People want to start their own business or become financially independent. But you don’t end up a successful entrepreneur unless you find a way to love the risk, the uncertainty, the repeated failures, and working insane hours on something you have no idea whether will be successful or not. Some people are wired for that sort of pain, and those are the ones who succeed.

People want a boyfriend or girlfriend. But you don’t end up attracting amazing people without loving the emotional turbulence that comes with weathering rejections, building the sexual tension that never gets released, and staring blankly at a phone that never rings. It’s part of the game of love. You can’t win if you don’t play.

What determines your success is “What pain do you want to sustain?”

I wrote in an article last week that I’ve always loved the idea of being a surfer, yet I’ve never made consistent effort to surf regularly. Truth is: I don’t enjoy the pain that comes with paddling until my arms go numb and having water shot up my nose repeatedly. It’s not for me. The cost outweighs the benefit. And that’s fine.

On the other hand, I am willing to live out of a suitcase for months on end, to stammer around in a foreign language for hours with people who speak no English to try and buy a cell phone, to get lost in new cities over and over and over again. Because that’s the sort of pain and stress I enjoy sustaining. That’s where my passion lies, not just in the pleasures, but in the stress and pain.

There’s a lot of self development advice out there that says, “You’ve just got to want it enough!”

That’s only partly true. Everybody wants something. And everybody wants something badly enough. They just aren’t being honest with themselves about what they actually want that bad.

If you want the benefits of something in life, you have to also want the costs. If you want the six pack, you have to want the sweat, the soreness, the early mornings, and the hunger pangs. If you want the yacht, you have to also want the late nights, the risky business moves, and the possibility of pissing off a person or ten.

If you find yourself wanting something month after month, year after year, yet nothing happens and you never come any closer to it, then maybe what you actually want is a fantasy, an idealization, an image and a false promise. Maybe you don’t actually want it at all.

So I ask you, “How are you willing to suffer?”

Because you have to choose something. You can’t have a pain-free life. It can’t all be roses and unicorns.

Choose how you are willing to suffer.

Because that’s the hard question that matters. Pleasure is an easy question. And pretty much all of us have the same answer.

The more interesting question is the pain. What is the pain that you want to sustain?

Because that answer will actually get you somewhere. It’s the question that can change your life. It’s what makes me me and you you. It’s what defines us and separates us and ultimately brings us together.

So what’s it going to be?



TOMORROW WE MAX!!! Eat big and sleep Well!! You wanna go on percentages on the next cycle? Well show up tomorrow!!




A. Skill

EMOM 6:00

E: 10 hollow rocks + 5 goblet squats
O: 8-10 kipping pull ups

B. Strength

Back squat
20:00 to work up to a 1RM

C. Strength II

Bench press
15:00 to work up to a 1RM

D. Metcon (If time permitting)

AMRAP 7:00
7 wall balls
7 burpees



A. Skill

3-position snatch drills

B. Strength

20:00 to work up to a 1RM

C. Metcon

For time:
40 calorie row or 10m shuttle sprints
30 TTB
20 overhead squats 135/95
100 double unders

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Boombox Thurs. Fri.

Posted by on Nov 19, 2015 in WOD | 0 comments


Boombox Teens….



A. Skill

EMOM 8:00

E: AMRAP :20 toes to bar
O: 10-12 alternating pistols

B. Strength

Front squat

1×3 @ 80%
1×3 @ 85%
1×2 @ 90%


3-3-3-3-3 – Add weight each set

C. Accessory Work

Broad jump for max distance 3×4

-Superset with-

Barbell step up 3×8

-Superset with-

Russian med ball twist 3×20


A. Skill

3-position snatch drills

B. Strength


1×3 @ 80%
1×2 @ 85%
2×1 @ 90%


Power snatch

3-3-3-3-3 – Add weight each set

C. Metcon

AMRAP 15:00

20 power snatch 75/55
20 push press 75/55
20 knees-to-elbow

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Hump Day W/ Digital Underground…

Posted by on Nov 17, 2015 in WOD | 0 comments

Happy Hump Day ! See you tomorrow !


A. Skill

EMOM 8:00 alternating:

E: AMRAP :30 kipping HSPU (deficit if possible)
O: AMRAP :30 double unders

B. Strength

Bench press

1×5 @ 80%
1×5 @ 85%
1×3 @ 90%


5-5-5-5-5 – Add weight each set

*10 single arm DB rows after each set

C. Metcon

For time:

40 KB swings 53/35
40 ring dips
40 box jumps + step down 24″/20″
40 Abmat sit ups

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Posted by on Nov 16, 2015 in WOD | 0 comments

social media

Recently i have taken a step back from the Overuse of Social media and have been researching to find a better balance between Productive use of Social media and the Overuse of it….

More to follow but here are 3 quick ways to immediately find a sort of balance:

1) Choose 1 or 2 forms of social media that will benefit you and/or your business. No need to be connected with too much Opinion Politics.

2) Set time Blocks aside for the use of Social Media. Let’s say 6-7am or 6-7pm ONLY.

3) Detox from all social media as you would Deload from a training cycle. Every so often take a week away from the whole social media world and find the beauty in life…

Remember, Face your Problems.. Don’t Facebook them..

Until Next Time,



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