Wellness Revolution CrossFit – CrossFit

“I attribute my success to this – I never gave, or took, any excuse.” –Florence Nightingale

Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time. We can see the danger in that.

On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”

Excuses are contagious. As we feel the temptation come today, pause in the moment. Is there anything I could do differently next time?

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Metcon (AMRAP – Rounds)

On the Minute x 20:

Minute 1: 15/12 Calorie Row

Minute 2: 15 Burpees

Choose numbers that you can complete in 45-50 seconds on each round
–SCORE = Rounds completed (15 max)

–Great day just to move and keep the heart rate not too high

Mobility Work

Metcon (No Measure)

Daily ROMWOD = 15-20 min

After Party

Metcon (No Measure)


Quad Foam Rolling: 1 Minute Each Side

Upper Back Foam Rolling: 1-2 Minutes

Lats Foam Rolling: 1 Minute Each Side