Workout of the Day

Guest Post: In It For The Long Haul


I’ve been doing CrossFit for nine months now, and I’m 4 weeks into the Whole Life Challenge. And every morning I wake up and am dismayed to find that I still do not have a six-pack.

While I make that observation mostly in jest, I can’t deny that there’s a part of me that does look hopefully in the mirror each morning, wondering if today is the day that I see the results I want.

Here’s the thing: sometimes we need to distinguish between the results we want and the results we get.

Sometimes our expected timeline and reality’s timeline don’t match up. In those instances, it’s easy to feel demoralized, to wonder if you’ve been wasting your time. That Ab Belt commercial starts to look just a little less crazy.

The good news is that if you wait long enough and keep putting in the work, the results you want and the ones you get will line up. Maybe not when you think they will. Maybe not for a lot longer than you think. But each day, when I’m out running or doing thrusters or some other (torture) workout, and thinking to myself, “when is this crap going to get easier?” I’m fortunate enough to hear a little voice say back, “It won’t if you stop now.”

Yes, there are pieces that you can put into place that will speed things along. If you neglect mobility/nutrition/mindset practices, the road’s going to be bumpier.

But you know what works. It’s just a matter of putting in the time until it works for you.

- Joy Sprimont


  • Hang power snatch - 1,1,1,1,1,1

  • 3 rounds, for quality:

    • 10 bent over single arm DB rows (per arm)

    • 10 single leg RDL (per leg)

    • 10 weighted pistols (per leg)