“The Lil’ WhiteBoard…”

Posted: April 23, 2015 in Uncategorized


I’m Sure Many Of You Could Tell That I Was Getting Pissed Off Tuesday Night…

I Was!!!

The Past Few Weeks @ The Old Box & The New Box Have Had Some HUGE PM Classes… GREAT!!! I Love It!!!

What I Love More Than That However Is Keeping My Athletes SAFE!!!

Whether It Be The Athlete Actually Working Out Or The Athlete Who Just Walked In And Is Trying To Look At The Day’s WOD (Which I Put Up Every Night So You Have Plenty Of Time To Prepare) Or The Athlete Who Has To Take A Piss Or Poop (If You Look To The Right Of The Front Desk, There Is A Walkway In Which You Could Take To The Restrooms & Be Completely Out Of The Way Of Everyone Working Out…) I Want Everyone To Be Safe!!!

One Of The Things I LOVE About The New Box Set Up Is That It Separates The Entrance Of The Box From The Actual Work Out Floor…Yet We Still Have People Just Walking Around Like They Own The Place… Well… You Don’t…

So… If You Have To Take A Shit Or Go Piss And There Are Athletes Working Out On That Side Of The Pull Up Rig… Then Walk Around To The Other Side… I Know… I’m A Genius… If You Want To MOBilize And There Are Athletes Working Out On That Side Of The Pull Up Rig… Then Walk Around To The Other Side… Once Again… Genius…

And Finally… The Lil’ WhiteBoard…

Mando Macias's photo.
This Will Be Placed In The Entrance/Soon To Be Lounge Area Of The Box… It’s Right In Front Of You! You Don’t Have To Worry About Endangering Yourself Or Others…

Now Here’s Where I Slap The Person Who Says, “But I Wanna See What So & So Got… How Fast Did So & So Go? How Heavy Did So & So Go?”

WHO GIVES A F–K?!?!? I Don’t… As Long As That Individual Athlete Busted Their Butt And Gave It All They Had, I’m A Happy Coach… Work Out For Yourself & Stop Worrying About What Other People Are Doing! And If You’re Really That Interested In How You Compare To Other Athletes… Then Sign Up For A Competition… Just Sayin’…

As Far As Not Knowing What’s Going On Before The “Huddle Up”…

You Seriously Have No Excuses…

The Daily WOD Is Posted On The Blog Every Night… It’s Right There When You Walk In… And It’s On The Main WhiteBoard…



Deadlift: 25 Reps @ 60% of your 1 Rep Max… 5/5/5/3/3/1/1/1/1

Ideally, The Sets of 5s & 3s Should Be Touch & Go…

MetCon… Pull Up/Deadlift Up/Down Ladder

For Time:

1 Pull Up

10 Deadlifts (Rx’d: M-185lbs/F-115lbs…)

2 Pull Ups

9 Deadlifts

3/8, 4/7, 5/6, 6/5, 7/4, 8/3…

9 Pull Ups

2 Deadlifts

10 Pull Ups

1 Deadlift




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