Friday – 150925

One Percent Improvement

The photo above is some guy’s graphical representation of a 1% daily improvement over the course of a year. I found it on the internet using the Google Machine, and I think it’s handy.

You guys have probably heard me say that my goal is to get a 1% improvement out of every athlete that walks through the gym’s doors every day. That’s my own goal for myself too, incidentally.

Yesternight I was thinking about how easy it is to make a 1% improvement. If you have a dollar, it’s like finding an extra penny. The tough part about the scenario is doing it CONSISTENTLY. Every gosh darn day.

If ever you find yourself frustrated that you’re not down a pound every time that you step on the scale or up ten pounds every time you retest your 1-Rep Max Back Squat, knock it off. Keep your concrete goal in the back of your head, but on the daily, just focus on finding one more penny towards the goal.

Keep up the Strong Work, Folks.


Spealler Warmup
CrossFit Warmup


Juggernaut W3D4

Strict Press
5 @ 50% of W1RM
3 @ 60% of W1RM
1 @ 70% of W1RM
10+ @ 75% of W1RM

– OR –

Clean & Jerk
– Hang Clean + Clean + Jerk
– 60%, 70%, 80%, 85%, 90%, 92.5%



“Boba Fett”


5 Power Snatch (115/80)
10 Toes to Bar
15 Box Jump Overs (24/20)

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