“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things.
We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more.
To be the change we want to see in this world, rather than to argue or claim that things should be different.

METCON - Kelly

5 Rounds For Time (35 time cap):

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

A few weeks back we completed, “Kellen Helly”, and combination of the benchmark workouts “Helen” and “Kelly”. Today, we complete “Kelly” as written. In this longer triplet, athletes can aim to complete each round somewhere between 5-7 minutes. Adjusting the number of round and reps, weight, or height as needed will help athletes hit the correct stimulus. The wallball should be a load that they could complete unbroken when fresh, but in no more than three sets within each round.

Gold: 400m, 30BJ @ 24/20, 30WB @ 20/14 lbs.

Silver: 400m, 30BJ @ 20/16” (stack plates), 30WB @ 16/12 lbs.

Bronze: 300m, 24BJ @ 16”12” (stack plates), 24WB @ 20/14 lbs with lower target.

White: 300m, 18BJ @ 24/20 step ups, 18WB @ 14/10 lbs with lower target.

Advanced Work - 07/12/2018 - Advanced Work


Not for Time, but for quality effort:


Dumbbell Bench Press (50’s/35’s)

GHD Sit-Ups

On the dumbbell bench press repetitions, these are completed with one dumbbell in each hand. Stimulus wise, we are looking for a loading that allows us to complete that first 27 repetitions with at most one break. It should not be so heavy that we need to break multiple times.