150 Wall balls (20#/14#)

Accessory work:
3 Rounds of:
20 Banded situps
40 Russian twists (20 per side)
:60 Double KB front rack wall sit

Post time to comments.


Dan cycling through pull ups.


A New Line in the Sand

You have probably heard people say, perhaps one of your KCF coaches, “You have to be willing to go outside of your comfort zone.” The most direct path to fitness and health is found in that area of effort that you least want to go into. That range of effort that you know will not feel good.

We say at the Level 1 Seminar that we want you to push to the “limits of your physical and psychological tolerance.” The obvious question that follows is, “What is that limit?” How do you know if you are at your “limit”?

Unfortunately, there is no way to know precisely in the moment. You will find yourself in a workout feeling like you have reached the proverbial “line in the sand” that defines the limit of your physical and psychological tolerance. The only way to know for sure if it is indeed “the line” is to attempt to cross it.

Yes, push just a little bit harder and see what happens. Often you will find that you cross that line and then look back and say, “Huh, I didn’t die after all. I guess that wasn’t the actual line.” Viola, you just pushed your line out a little further.

Sometimes, you will push beyond “the line” and then immediately discover that indeed that was the line and if you don’t immediately scale it back you might implode. Lesson learned.

The point is, our goal is to constantly push the boundaries of what we think we are capable of. This applies to CrossFit workouts, running races, social interactions, work performance … literally every aspect of our lives. Think about some area of your life where you may be slightly underperforming. What could you do to push limits of your tolerance out just a little further? Can you create a new line in the sand? The answer is almost always, YES.