5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.


3 rounds for time of:

14 Burpee Over-the-Box Jumps 24/20?
21 KBS 24/16kg
28 Shoulder Touches

Context -Will

Context changes everything. 5kg is not a lot of weight in and of itself, however, your 1 rep max squat with 5kg added on to it might as well be the centre of a new black hole.

A 140kg deadlift is not a huge weight on the world stage (I believe the record currently stands at something over 455kg…), but for a guy in his 30s who could only deadlfit 90kg this time last year, it’s fantastic progress and a testament to his hard work and dedication.

Time and time again, I see newcomers to CrossFit getting upset and downtrodden about the progress they’re making – when they are in fact making AMAZING progress! Their problem is they lack context.

You’ll get a guy who’s taken his squat from 70kg to 130kg, but isn’t happy with it. He’s legitimately almost twice as strong as he was 9 months ago, but all he sees is the other guy across the room squatting 180kg and he thinks he’s rubbish.

Or the girl who couldn’t do pushups to a 32″ box when she started out, who can now bang out 4 or 5 reps from the floor. Her coaches see someone who’s becoming more awesome with each passing week, and all she sees is the girls on the internet doing muscle-ups and thinks she sucks.

Folks, you need to compare YOU to YOU. No one else has your training history, your genes, your particular talents, your limitations, your goals, your advantages and your setbacks. Some people find some movements easier and harder than others, it is not reasonable for you to demand yourself to progress at the same rate as everyone else at every movement. It’s not important what the rest of the world is doing, what’s important is where you are now, and where you were 6 weeks ago. Are you better? GIve yourself a pat on the back! Are you worse? Figure out what went wrong and change it!

There is always going to be someone who can run faster, lift heavier or do more pullups than you somewhere in the world (I think his surname is Froning). Forget about them. Be the best version of you that you can be, don’t try to be someone else.

Now that we’ve got that sorted, the next time you add 30% or more to your deadlift PB and get upset about the fact that you aren’t stronger, you can expect me to fold my arms, raise one eyebrow and glare at you until you remember where you were 6 months ago. Celebrate what you’ve accomplished, don’t bemoan what you haven’t.