WOD 5/3

All Levels
Make up Day:
Monday – Max Snatch, 2400 M Run
Tuesday – 20:00 Aerobic Capacity Test
Thursday – CrossFit Total


Aerobic Recovery:
Aerobic Warm-up
Zone 1 – Walk, Row, Bike

By: Aaron Davis

At the end of the “Open” season, I undoubtedly always get asked the question: “How do I become better at CrossFit?”

Simply put, my answer is…

Do more unbroken work and get stronger.

The path to CrossFit or Fitness mastery isn’t by destroying yourself on a daily basis. I understand that it’s fun to be tested and pushed to your limits. In the end, you are lying there on the floor in a pool of sweat, gasping for air and raising a quivering fist in acknowledgement of “I survived.”

Poetic, but it’s that moment when I come over and tell you, “That’s just round one.”

The workout was:

10 min AMRAP
5 UB Shoulder to Overhead
10 UB Deadlift
15 Box Jumps

Instead you went “heavy” or “scaled up”and made it out to be…

1 Round of
5 Shoulder to OverHead 155# (Broken up into 2-2-1)
10 Deadlift 275# (Broken up into 3-3-3-1)
15 Box Jumps

Unbroken is continuous work, but most importantly, it’s about the correct dose. Just like overdosing with pills, you can overdose in your workouts. There is nothing heroic or tough about constantly putting your body in survival mode. Instead of surviving…Thrive!

“The human spirit is the strongest force there is. As long as our spirit remains unbroken, there is no defeat.” -Daisaku Ikeda

We need to build an “Unbroken” culture. Instead of abruptly finding our limits and crashing. We need to learn to extend our limits further and further.

Here is an example how to improve Unbroken work over time.

May July September November
10 min AMRAP
5 UB Shoulder to OverHead @65lbs
10 UB Deadlift @65 lbs
15 Box Jumps
10 min AMRAP
5 UB Shoulder to OverHead @75lbs
10 UB Deadlift@75lbs
15 Box Jumps
10 min AMRAP
5 UB Shoulder to OverHead@85lbs
10 UB Deadlift @85lbs
15 Box Jumps
10 min AMRAP
5 UB Shoulder to OverHead@95lbs
10 UB Deadlift@95lbs
15 Box Jumps

Start light and build over time. Don’t ADD weight until you complete the workout unbroken. Soon you will be able to do a workout like 13.2 Unbroken.

Open 13.2
10 min AMRAP
115 pound Shoulder to Overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

If we want to be unique as a gym. We cannot be a gym that trains recklessly with no rhyme or reason.

“Insanity: doing the same thing over and over again and expecting different results.” – Albert Einstein

We need to be a gym that trains with meaning and takes pride in mastering the little things. Show up for Unbroken work, Strength, Aerobic Intervals, and oh yes “ Zone 1” work!

*Post thoughts to comments.


 Check out Coach Aaron’s website www.trackingdavis.com


Jon 20:00 175m
Kat 20:00 53m
Press Back Squat Deadlift
Walker 95 145 225