The Comparison Trap

It’s hard not to compare yourself to other people.

No matter how hard you try to avoid it …

How many quotes you read …

When you’re using an empty barbell while the person next to you lifts 200 lb. like it’s nothing …

Or you’re struggling to do a push-up, and the person next to you is doing HANDSTAND push-ups …

It can be hard to stay motivated.

In fact, in my first ever experience at a CrossFit gym, I walked in and someone was doing handstand push-ups.

I looked down at my 300-lb. body, thought about how it couldn’t do a single push up and said:

“I’m not sure this place is for me.”

If you keep comparing yourself to others, you’re likely to quit, or do something silly.

You gotta get the whole story.

Most of the people you see doing these amazing feats didn’t start out that way.

Most had little to no experience, no athletic background and were just looking to get in shape.

If you check out the stories of Kim, Priti, or Edison, you’ll see that they weren’t always amazing athletes.

Rather than compare themselves to everyone around them, they just showed up every day and tried to improve.

And by improving every day, they found themselves doing things they never imagined.

Yes, even handstand push-ups. 🙂

Stop comparing yourself to other people.

Focus on showing up, working hard, and being better than yesterday.

If you do this, you’ll be amazed at your results.

Coach Jay

PS – You can check out MY story here.


Class Schedule Updates: Effective Monday, June 3:

Monday-Friday: 9 a.m. .and 10 a.m.; new class trial at 9:30 a.m. 
Wednesday will be dedicated to skills and recovery; we will have rotating skill sessions at 6:30 p.m. (no CrossFit class) + Open Gym if you’d like to do the WOD (see below)
Friday: 6:30 p.m; Open Gym will extend until 7:00 p.m.; please feel free to pop in and get straight to the workout or do your own thing.
Sunday: 9 a.m.; 8-am. class will remain, with Open Gym to follow until 10 a.m.

Teens Class Now 5 Days per Week, 4:30-5:30 p.m.

Note: We’re adding Tuesdays and moving the time on Fridays to align with our adult Group Coaching class.

Outdoor Guest Day: Saturday, June 15

Friends and family welcome. No prior CrossFit experience required. Please arrive 5-10 mins early to sign a waiver if this is your first time! Classes start at 8 a.m. and 9 a.m. sharp. We’ll give more details on where to meet next week.

Summer of Skills!

Our first skill class will be THIS WEDNESDAY at 6:30 p.m. with Coach Lauren Aschjem-Nielsen. She has many years of coaching under her belt, having worked with juniors, adaptive athletes, and the Cal rowing team.

Please click here to put your name on the list for this week or let me know you’re interested in the next round. We’ll cap this one at 16 athletes, but we will run this course again based on attendance and interest. The gym will be open for your use during the 6:30 p.m. time if you’d like to do the WOD instead.

NOTE: This course is free for members, BUT: If you sign up but are unable to come, please let Heidi know ASAP so she can notify anyone on the waiting list. If you NO SHOW without notice, you will be charged $25.

Is there something you’re dying to learn more of? Please drop a line to

Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45 a.m. , starting JUNE 19th. Cost is $20 for members; $25 for non-members. Our regular 5:45 a.m. Group Coaching class will run alongside.

Stay tuned, in the coming weeks we will have specialty courses on endurance, oly lifting, strongman, basic gymnastics, and more.

Outdoor Guest Day: Saturday, June 15

Friends and family welcome. No prior CrossFit experience required. Please arrive 5-10 mins early to sign a waiver if this is your first time! Classes start at 8 a.m. and 9 a.m. sharp. We’ll give more details on where to meet next week.

Hero Challenge: July 1-4

We’ll complete 4 hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier!

You’ll continue to see some hero WODs sprinkled through the programming to get you prepped. This would be a great time to start working on some key skills—you may see some chest-to-bar pull-ups and other high-skill gymnastics, so get a jump on it!

Workouts for the Week


7 rounds for time:
3 ring muscle-ups
6 handstand push-ups
9 slam balls (25/15)
100-m run

7 RFT:
3 pull-ups scaling (hard!) – How to get your first pull up
6 DB strict press
9 slam balls (25/15)
100-m run

High-skill gymnastics day! If you’ve got a few of a movement, but Rx is too many, scale back the number of reps (i.e. 1 muscle-up/round; 3 HSPU). Reps are short, but with tough movements, expect this one to take 15-20 mins.

Scaling Options:
Muscle-up transition
Banded pull-ups

Pike push-ups
Strict DB press (as heavy as possible!)


A. Front Squat 5×5

All sets at 75% of max. This is a test of bracing. All sets should feel like work!

B. 9 min AMRAP:
5 burpees
4 hang power cleans (115/75)
3 thrusters (115/75)

MissFit: (75/55)

Short and spicy. Hang on to the barbell for all movements as long as you can! If you DO break, aim for 3 hang power cleans, rest, 1 hang power clean + 3 thrusters.

10+ rounds may be doable. Pace yourself aggressively—45-50s would be a good place to start. And then … hang on!

Wednesday—RECOVER + Row Clinic

Row clinic at 6:30 p.m. Coach Lauren will be focusing on skill and efficiency. You will be able to row longer, faster, easier. Click here to sign up. 

A. Warm-up:

3 Rounds:
100 single-unders
(move feet!)
Lizard walk
15 air squats

Then, 3 rounds plank tennis.

Let’s play with jumping in different positions in warm-up: split stance, skipping, one leg, backward, crossover … anything goes!

B. 10 Rounds of 1 min on, 1 min off
15 plate hops
100-m farmers carry (53/35)
15 shuttle runs
15 heavy ball toss (80/50)

Think of this as an AMRAP … but you’ll be resting every other minute. If you trained hard this week, your goal is just to move. If you’re fresh, go fast! You’ll start where you left off each round. Score will be total rounds and reps. If you haven’t trained the last few days, push the pace!

C. 3 mins/side couch stretch
w/barbell on floor:
2 mins/side tricep smash
2 mins/side lat smash


“The Wundy Welcome”

500-m row
50 box jumps (24/20)
500-m row
50 wall-ball shots (20/14)
500-m row
50 double-unders
500-m row

This one is a big test of rowing stamina and efficiency. Goal is sub 20 mins!

Move through the box jumps and wall balls (3 sets or less! 25-15-10, perhaps) with a steady pace and just start pulling on the rower. A slow transition will eat up time you would otherwise get to moderate your row.


A. Push Press
8-min EMOM:
3 @ 100% 3-RM Strict Press

Take your 3-RM STRICT press from two weeks ago and perform 3 PUSH PRESS at this weight each minute for 8. This shouldn’t be excessively heavy, but you should nail each rep and feel solid and stable. This is a great chance to practice “heavier” without the time pressure of a WOD.

B. 5-min AMRAP:
10 KB swing (53/35)
10 push-ups
10 KB hop-overs

3 mins rest:

5 min AMRAP:
5 KB swings
5 push-ups
5 KB hop-overs

Two quick sprints! Aim for a round per minute in the first set, but keep your push-ups together! In the second one, muscle fatigue should be less of an issue, but breathing will get tough. Keep pushing and transition quickly!



Five rounds of:
• 15′ rope climb, 3 ascents
• 10 toes-to-bars
• 21 walking lunge steps with 45/35-lb. plate held overhead
• Run 400 m

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White” was the first CrossFit female Hero WOD, first posted on as the workout of the day for Tuesday, November 8, 2011 (111108).

CrossFit’s next female hero WOD was “Jenny,” first posted in 2014.

Sunday—TRAIN with Larry Legend or Recovery/Rest day

We’ll have class at 8 a.m. ONLY. The gym will be open for any workout you’d like to make up until 10 a.m. Yoga will resume at normal time of 12:30pm.

“Team Iron Triathlon”

In teams of 3:
Deadlift (225/155)
Bench Press (135/95)
Squat Clean (185/125)

30 min cap

Just Movin’:

DL 1.5x bodyweight
Bench 1x bodyweight
Squat Cleans 1.25x bodyweight

Sundays with Larry Legend, part 1. We’ll be running a series of Sunday workouts chosen by Larry, our resident scout of workouts that “look fun” and are a big challenge. The Iron Triathlon was originally completed by CF Games athlete Jason Khalipa as a riff on “Linda.”

Choose weights that, when fresh, you could foreseeably do 10 (as quick singles as needed) without going to complete failure. This is a heavier barbell WOD, but a lot of reps, so start on the conservative side.

1. This is meant to be FUN, NOT to crush you 
2. The challenge is in attempting; there’s no reward for grinding through reps for 45 minutes and beyond. Scale back to hit the stimulus, please!
3. If you have already or are planning to hit the other workouts this week hard, consider scaling back. I WANT you to be able to train tomorrow.


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