Friday, September 21st WOD

Rx WOD:  For time

10 Clean and jerks 135/95

change weights
8 Clean and jerks 155/105

change weights
6 Clean and jerks 185/115

change weights
4 Clean and jerks 205/135

change weights
2 Clean and jerks 225/145

Rx+ (males only)


Int and Beg  athletes should choose lighter ascending weights sticking with the format of:

50%, 60%, 70%, 80% and 90%, respectively


Every 90 seconds for a total of 5 sets:

Front squats

-3 at 80%

Monday, September 17th WOD

WOD:  On the Minute

Minutes 1, 2 and 3

-Snatch Pull + Hang Squat Snatch + Squat Snatch 60% of 1RM Snatch

Minute 4: Rest
Minutes 5, 6 and 7

-Power Snatch + Squat Snatch + OHS 70% of 1RM Snatch

Minute 8:  Rest
Minutes 9, 10 and 11

-1 Squat Snatch 80% of 1RM

WOD:  For time

-50 DU’s

-5 Snatches (power or squat)

-50 DU’s

-4 Snatches

-50 DU’s

-3 Snatches

-50 DU’s

-2 Snatches

-50 DU’s

-1 Snatch

There is a 5 minute time cap on this workout.








Discuss with Coach (power snatch only, from the hang)

5 Ways to Break Through a Training Plateau


Have you stopped seeing results from your training?  Do you feel bored sometimes?  Are you not progressing your strength or skills like you used to?  Feeling like you’re just going through the motions? 

Remember the feeling when you started training?  You were sore.  Workouts were hard.  You wanted to come in every day and push yourself to see what you’re made of.  But those feel like distant memories, am I right?

There’s a good chance you’ve arrived on the Training Plateau.  And it’s ok.  Everyone comes to the Training Plateau from time to time. Even the fittest, most committed “exercisers” will hit a plateau.  It’s bound to happen.  

Often times there are clear signs you’ve arrived in a comfortable spot in your training – the plateau:  You show up a few minutes late.  Warming up – nah, you don’t really need to do that any more.  Coach is addressing the class?  You already looked at the WOD and know what to do.  Constantly checking your phone during class?  Haven’t tried for a PR in awhile? Cherry pick some workouts?  Don’t have time for mobility/cool down?  I’m guessing if you’re comfortable – a few of those will sound familiar.  Welcome to the Plateau.  The plateau of comfort and stagnation.  The only way to get better, stronger, leaner, healthier is to keep moving and get off the plateau!

Now that you know where you are, its a lot easier to know how to move forward!  Here are a few simple steps you can employ to break through your training plateau, get out of your comfort zone, and start seeing results again!  

Declare Where You Are

Say it out loud.  Tell your friends.  “I’ve hit a training plateau. I feel too comfortable.”  This isn’t some fancy 12 step program, but when you invite someone else into your space, it will automatically help you be more accountable.  You have to admit to yourself that you don’t want to be comfortable anymore, and a great way to do that is by simply telling someone else!  You and I both know that you can’t grow/learn/lose weight/get stronger if you remain in a “comfort zone”.  And a training plateau is just that, “comfortable.”  

Change Your Routine

This doesn’t need to be a drastic change.  Maybe justcommit to coming to class 15 minutes early.  Try a 30 day challenge.  Consider attending a different class.  Stay after class and work on a weakness.  Whatever your current routine, make a small change.  I recommend asking a coach a productive way to change your routine! 

Work on a Weakness

Running.  Weak core.  Hip mobility.  Upper body strength.  Any of those seem like a weakness of yours?  What do you avoid?  Chances are, if you avoid it then it will be a weakness.  Dedicate some extra time to develop your weakness.  Find a buddy to do it with you!  

Develop a Strengh

What is something you love?  A skill you are good at?  Get better at it!  Why not?!  Spend that 10 minutes after class getting better at your strength.  

Sign Up for a Competition or Event

Tough Mudder.  OCR.  5k.  Charity Run.  Local CrossFit Competition.  Go for it!  What do you have to lose?  Put yourself out there and get uncomfortable, and I guarantee you will break the plateau!  

It’s time to break past your current plateau!  Continue to push, challenge, and strive to better yourself!  Be willing to analyze your current mood, situation, and outlook on your training.  When you realize you’ve hit a plateau, take some steps to keep moving forward!  And if you want some help, we are here for you too!

The Crutches

I’ve been thinking a lot about crutches recently. Actual physical crutches that are needed when we get injured. But also metaphorical “crutches” that we use every day.. 


Let’s think about the crutches you see in the picture.  Crutches are wonderful tool for a leg injury. They help us get around, increase our capacity to do normal tasks, and give us the ability to be semi-independent.  In this scenario, our goal is to get off of the crutches as soon as possible, am I right?   We need them for awhile, but at some point they become a hindrance.  There’s one main way to get rid of the crutches.  

We seek help. Usually from a physical therapist or someone else to assist you to walk on your own without the crutches.  It can be a tedious and time consuming process.  We make small improvements by working diligently, and we finally can move around without the crutches.  And even when we put the crutches down, we aren’t yet achieving our full potential.  There is still more work to do.  We have to continue to train ourselves to improve range of motion, strength, stamina, etc.  You get the point?  Let me finish with this;  I don’t think I’ve ever met someone that wanted to rely on crutches for the rest of their life.  Have you?

Now let’s think about crutches in the metaphorical sense. We all have them to varying degrees.  Alcohol, food, caffeine, sugar, sleep, distractions, television, social media, or any other.  I don’t want to vilify these crutches, because not all of them are inherently bad things.  But, I’ll argue that when we use these things as crutches they can hold us back from understanding and pursuing our full potential.  

When we are stressed, depressed, anxious, need to unwind, or unsure what to do, we go to our crutches.  We actively pursue our crutches.  Let that soak in a little bit.

It’s interesting to think about – we know we don’t want to be on crutches because with crutches we can’t reach our full potential.  And yet, it is so easy for us to turn these crutches at certain times. When we are utilizing those crutches, we might say, “I’m happy” or “comfortable” or “this is what I enjoy.”  But I think what we fail to realize is how much more happy or more fulfilled we could be if we didn’t use them.  It’s hard to admit, isn’t it?  Could we all admit there are crutches in our lives we want to get rid of?  So then, how do we stop turning to them?  

Undoubtedly it’s a very complex answer.  But if we go back to our “physical therapist” example I think the best place to start is with help from another person. We need help; whether from a spouse, close friend, mentor, or medical or business professional.  Only then can we figure out how to get off the crutch.  To eliminate the need for the crutches we must first admit that we’re incapable of doing it on our own.  Now let that soak in. 

Possibly you feel that something is holding you back and you can’t quite pinpoint what that is.  Or maybe you know your crutches.    Either way the starting place is the same; turning to the right person for help.  If this is you, I’d be happy to talk and listen to you.  Even though I may not be your “physical therapist”, I want to help you find the right person. I want to see you get on a path to achieving your full potential and removing the crutches in your life.  


Coach Nick | | 816-659-3076

5 Realizations from 7 months of CrossFit

 “I started CrossFit last September.  I’ve learned a few things along the way.”

1. It’s not what I thought it was. I thought it would be bad for my knees and hard on my shoulders. I’m more mobile and flexible now. I thought there would be big sweaty brainless jocks grunting through the gym. CrossFit is for normal people. 
2. It’s good for my brain. Every single workout is different and I love the variety. My coach has patiently broken down all the movements and scaled back to my ability and strength level. There’s alot of terminology to learn and I’m doing work I never thought I’d be capable of a year ago. 
3. It’s good to feel vulnerable because through effort and persistence there is growth. I had to shed my “I’ve been active all my life and I know alot about working out” attitude and get busy learning something totally new. It made me realize that I might need to get better at other things in my life I thought I was good at. I realized I like learning and growing and becoming better at something. 
4. It’s hard- really hard. But so very rewarding. 
5. I’ve only scratched the surface of what I’m capable of doing. I have a long way to go but I’m excited to get to work. 
The point of all this is that my gym, KCI CrossFit, is offering free classes to moms all this week in honor of Mother’s Day. Please join me for a class this week and check it out for yourself!