Since the end of the California Super Regional, I have had a lot of athletes contact me in regards to getting better. Some have come from other gyms while many are current stud Precision members. One of the first questions I have begun asking is “what are your goals for 2016?” I get the same response from everyone. They want to make Regionals next year as either an individual or on team. From the Masters it is “make the Games” or “the online Regional Qualifiers.” Being the optimist that I am, I can’t help but have faith in these athletes, believing in what could be for them, seeing their potential and hoping that with a little magic maybe they will accomplish their goals. However, what lingers in the back of my mind is how much times have changed. Not from when I started in 2009, but just from 2014. Let me explain.

Last year, they took 48 Men, 48 Women, and 30 teams to almost all 14 Regionals all over the world. This year, they combined the regions to form 8 and cut the field by more than 50%. Now they only take 20 Men, 20 Women, 15 teams.

On the Masters side of things, the top 200 in the world make it to the online qualifiers with only the top 20 making it to the games in each age category. Last year, you had a 2% – 5% chance beween the ages (40-59) to make the online qualifiers. While this year your chances were even less with a more talented pool and a 1% – 3% chance. From here your chances of making it to the Games are 1%. Pretty treacherous waters if you ask me. This makes the level of competition all that much higher, which is exactly what CrossFit HQ wanted.

The talent pool has grown immensely. The amount of spots dwindled. However, more people than ever still think they have a shot to make it. Who am I to tell them they can’t though? I understand people come to Precision to get to that level. They trust me to do everything on my end to help them. However, these days I feel some steps need to be taken to ensure succes. When an athlete can accept, acknowledge, and put into practice all 7 of these steps, they will be setting themselves up better for success.

1) Do you without any doubt believe you can accomplish your goals? Be honest and truthful with yourself. Do you have what it takes?

2) Will you be able to handle rejection, failure, and heartache? The level CrossFit is at these days it takes no prisoners. The chances of failure are significant. Be prepared.

3) Can you perform in the Open? Stop saying you would do better at Regionals if you got there because those wods are more suited for you. The athletes that make it are able to do both. Think about that. The Open is more important than Regionals. Unless you’re the top 1%, you better be spending the majority of your training prepping for the Open.

4) Are you realistic with yourself? Take a good look at the athletes that have made it. What do they have that you don’t right now? What intangibles set them apart? Do you truly believe with all your heart that you are or can be as good as they? Do not lie to yourself on this.

5) Are you willing to make training a full-time job? To accomplish what you want, training needs to be a priority. You can’t dedicate half of your time. Seriously, it’s competitive. Whenever you’re not working or at school, you better be in the gym. This may mean a significant loss in your social life.

6) Can you handle the volume of training required? To you, CrossFit is no longer for fitness. It is a sport that you train for. This means gaining the proper support network. A coach/programmer that knows the game. A good massage therapist/Physical Therapist /Chiropractor to work on you a few days a week. A good nutritionist to keep you on track. Not someone to help you lose weight, but someone to help you fuel properly to help you handle the rigors of training and competing. Lastly, friends and family that believe in your goals and will support you.

7) Are you podiuming at competitive local competitions? Yeah, I said it, placing in the top 3. If you can’t podium at a local competition, then how do you ever expect to be in the top 1%? Think about that.

It is time for those with big ambitions to really understand what they are getting into. If you are all good with the 7 steps listed, then you’re ready to go. There will be days where you will question your decision. Hard days, where you may want to quit. On those days go back to this list and remember the commitment that you made. You can’t accomplish anything without great commitment and that is what I love about CrossFitters. You already are self-motivated, committed people or you would not have found the sport. However, are you ready to take it to the next level? If you are, then let’s do it. I’m always all in. Heck, I don’t know any other way to be! Everyone at Precision will understand your commitment. They will support you, and when you make it, they will cheer their minds out for you!



400 M. Run or Row

10 Pass Throughs

10 OHS

10 Good Mornings

10 Clean Extension

10 High Pull

10 Muscle Cleans

10 Presses


Shoulder Mobility


Clean Complex

(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)

5 @ 70%

5 @ 75%

2  x  5 @ 80%




1 Muscle Up Complex

(3 T2Rings – 2 Muscle Ups)

*MU Sub = 3 T2Rings – 2 Ice Cream Makers or 3 T2B – 2 C2B Pull Ups. Substitute accordingly to level.

1 Clean & Jerk Complex  (225/155) or 80% 1RM Clean & Jerk

(Dead Lift – Squat Clean – Front Squat – Jerk)


Mobilize & Stretch

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