Without courage we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest.

by crossfitbarwon | Oct 13, 2019 | Workout of the Day

CrossFit Barwon – CrossFitConditioningMetcon (3 Rounds for reps)EMOM x 8 1) 18/14 cal row 2) 20 sit ups Rest 2 EMOM x 8 1) 30 Pushups 2) 10 Power cleans 70/45 kg rest 2 min EMOM x 8 1) 10 STOH 70/45 kg 2) 10 Front rack lunge 70/45 kgScore lowest of each...

All of the really successful people I know have a really strong action bias. They just do things.

by crossfitbarwon | Oct 11, 2019 | Workout of the Day

CrossFit Barwon – CrossFitConditioningMetcon (AMRAP – Rounds and Reps)24 minute AMRAP in Pairs 1:1 12 Chest to bar pullups OR 3 rope climbs 40 Double unders 20m Farmers carry at 1.5x BDWAccessory WorkPostural work, scapulars (Time)4 sets 10/10 Single arm...

You’re better off following your genuine intellectual curiosity rather than chasing whatever is hot right now.

by crossfitbarwon | Oct 10, 2019 | Workout of the Day

CrossFit Barwon – CrossFitConditioningMetcon (Time)21-15-9 Deadlift 85/55 kg Overhead squat 42.5/30 kgAccessory WorkPostural work traps (AMRAP – Reps)4 rounds 5 / side Quadruped Backburners 3-15 Hinge rowsPullup EMOM x 5 (AMRAP – Reps)EMOM x 5...

The quality of leadership, more than any other single factor, determines the success or failure of an organization.

by crossfitbarwon | Oct 9, 2019 | Workout of the Day

CrossFit Barwon – CrossFitStrengthStrength day 3b/5Bench Press (10-8-6-4-2)Building each set, starting at 60%-ishSS: Weighted Step-ups (6 per side, in Overhead squat grip)FinisherFinisher DBS/BBJO (AMRAP – Rounds and Reps)7 Minute AMRAP 10 Alternating...

Humor tells you where the trouble is.

by crossfitbarwon | Oct 9, 2019 | Workout of the Day

CrossFit Barwon – Elite Chinese weightliftingWeightlifting6 min: Pressing Snatch Balance (5 x 3)6 min: Heaving Snatch Balance (5 x 3)10min: Snatch Balance (5 x 2)10min: Snatch Pull (5×6 from the low hang with slow ecentric)Accessory WorkMetcon (Weight)3...

Leadership is not a gift at birth; it is an award for growing to full moral stature. It is the only prize that a man must win everyday. The prize is the respect of others, earned by the disciplines that generate self-respect.

by crossfitbarwon | Oct 8, 2019 | Workout of the Day

CrossFit Barwon – CrossFitStrengthStrength Day 3a/5Front Squat (5 sets of 5 Reps)To a low box, not paused but not using the box as a depth gauge. Strapped in if even better. Comment box setup, weights are across. Guide, start at 65-70%SS: Box Jumps (5 sets...