WOD 2/17/2021


For Time:

300 Air Squats

200 Kettlebell Swings

100 Pull Ups

Partition as desired


WOD 1/25/21


3×12 Deadlift, building


5 rounds

12 Pull Ups

12 Reverse Lunges (6 each side)

50 Double Unders


WOD 1/5/2021


Jump shrug + Hang Power Clean



Front Squat

Pull Ups


WOD 12/22/20


Hang Snatch


3Rounds For Time

5 Bar Muscle UpsĀ 

5 Hang Snatch


WOD 11/28/20


Partner WOD -You go I go for each movement (you run 400, I snatch,you carry)-

10 rounds

400m Run

10 Hang Snatches 95/65

100m Carry 45/25

10 Deadlifts

10 OHS


Weekly Workout Preview 11/23/2020

Preview of workouts for the week of 11/23/2020

Monday 11/23: Hang Squat Clean

Tuesday 11/24: Toes 2 Bar, Deadlift

Wednesday 11/25: Row, Wallball, Pull Up

Thursday(Thanksgiving, modified schedule) 11/26: TBD

Friday 11/27: Push Press, Double Unders, Box Jumps

Saturday 11/28: TBD

Sunday 11/29: CrossFit Hero WOD “Havana”


WOD 11/14/20



Back Squats

Bent Over Rows

200m run after each round

Cash out:

50 Air Squats


WOD 11/13/20


Push Jerk


20 min

10 Push Jerk (115/85)

20 Sit Ups

200m Row/.3 Bike


WOD 10/30/20


Build to a Heavy 3-Rep Deadlift


AMRAP x10 Minutes
5 Bent Over Rows*
10 Hand Release Push-Ups
15 Air Squats

*Bent Over Row weight should allow for unbroken reps


Does your Scale Make you want to crawl under a rock?


You stepped on the scale and it reads “HELP!” or the number equivelent of help… What’s your next move?

There are lots of different actions you could take and the next one you take will be the most important. Most people either… Get motivated or spiral further downward.

The Scale Got Me Motivated Crowd

These folks say “I’m going to rise to the challenge”… “Time to start my meal plan” “I’m going to go workout right now” or some similar action that starts the trend towards their goals. Which is hopefully the boat you’re in, ready for action.

The Scale began/continued the spiral Crowd

These folks say… “I want to crawl under a rock”, “I’ll go sit by myself and eat a gallon of ice cream”. These thoughts trigger either an action or inaction in the negative direction… We need a mindset shift OR just some plain ole hope!

A short or long cycle…

The motivated crew usually goes out and crushes the workouts and the nutrition plan for a couple weeks sometimes even a couple months… then a multitude of variables derails them regularly only to fall back to the level of their old habits and the cycle continues. Those folks who immediately are downward spiraled by the scale reading… they’ve usually gone through the motivated cycle enough times and not got where they wanted and have become frustrated to the point of no hope.

The major obstacles you face

  • Lack of efficacy
    • If the program you’re doing or have done doesn’t actually produce results, you waste time and energy. Nothing makes you want to stop doing something faster than that.
    • Start with a program with proven success!
  • Lack of recognizing progress
    • Often, you’re doing a program and it’s working but you can’t tell that it’s working. That’s why taking good objective measurements are vital to success, otherwise you might be making great progress and never know it (then believe the program isn’t working see above).
  • Poor Environment
    • Culture and environment is HUGE. You have to be surrounded with people and systems that encourage your growth and change. At the gym… it means no judgement, lots of encouragement. From the staff, from the other members. A facility that turns away negative members and actively cultivates a positive growth and habit changing culture is vital. Environment is at home too… if your spouse is always ordering take out, you’ll need to find a way to improve the home environment.
    • Find your “Forever gym”
  • Boredom (lack of novelty)
    • If you’re bored of what you’re doing (even if it works great) you’ll stop. There are lots of great weight loss programs but the ability to continue to make it the right level of challenge, fun and effective is a balance that must be struck.
  • Lack of motivation
    • All of the above factors can lead to a lack of motivation. Lack of motivation is the number 1 answer when asked what keeps people from their goals. The top way to stay motivated is to set a goal and recognize progress towards that goal. We have several specific tactics that help our clients get and stay motivated.
    • Specific tactics like: Bright Spots and Goal setting sessions.

So you’re under your rock…

It’s time to come out from under your rock… your shame, embarassment, heart break and anger are not serving your goals. We’ve seen it hundreds of times, you’ve tried “everything” and none of it has worked. We have solutions to the obstacles you’re facing and the most common answer when we ask “What would you do differently?” is resoundingly…


Let US take the rock off your back. We’ll start the build the hope back up, you’ll start making progress… All you have to do book a No Sweat Intro!

Brian Zimmerman

Owner- CrossFit Jungle Gym