Wednesday, March 28, 2018 - Train8nine
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Wednesday, March 28, 2018


First let me start by saying how proud and excited I am with you guys.  Our box has that “feel” again.  A ton of hype, some jodedera (messing-around for my non-spanish bros and sis’) and some serious fitness going on.  I am really digging the vibe.

Allow me to talk about Virtuosity a second.  In CrossFit’s definition, it is


Now I will apply this to movement in a second, but I want you to think about the tasks you perform on a daily basis… your job, raising your kids, working out, PURSUING YOUR GOALS!   You can apply virtuosity to all those things.  Perform those common tasks… UNCOMMONLY WELL!

As it applies to movements in our daily workouts, I want you guys to focus on the basic movements and performing those the best you can.  I want you to perfect your squat, nail your push-ups, crush your pull-ups.  Do these first before moving on to the OHS, HSPU or MU.   As you know we typically program three different levels of the same metcon, Elite, Rx and Scale.  Far too often I see folks scaling up and performing sub-par movements.  Trust me when I tell you in my 10 years of CrossFit experience, you will be better off performing the scaled down version chasing VIRTUOSITY than attempting more complex movements and failing.

There is no shame in scaling down workouts, performing the movements perfectly and increasing intensity.  In due time, you will find yourself with the ability to perform these more complex movements easier.

Build the foundation first.

Rant over. Love Mike




70 calorie row
60 Kettlebell Swings 55 / 35
50 Wall Ball Shots 30 / 20
40 Burpees
30 Chest-to-bar Pull-ups
20 Pistols (each leg)
10 Strict Hand-stand push-ups
5 Bar or Ring Muscle-ups



70 calorie row
60 Kettlebell Swings 55 / 35
50 Wall Ball Shots 20 / 14
40 Burpees
30 Pull-ups
20 Pistols (each leg)
10 Hand-stand push-ups
5 Bar or Ring Muscle-ups



70 calorie row
60 Kettlebell Swings 35 / 20
50 Wall Ball Shots 14 / 10
40 Burpees
30 Banded Pull-ups
20 Assisted Pistols (each leg) > 40 Air Squats
30 Hand-release push-ups


Time cap: 25 minutes

Post time to whiteboard.