120926 – “Chief’s Best Friend”

120926 – “Chief’s Best Friend”


Continue your 5-3-1 program or see the board for a supplemental strength workout.


5 Rounds of:

3 min AMRAP of:

   3 Deadlift (255/165)

   6 Hand Release Push-ups

   9 Air Squats

*** *After each 3 minute AMRAP, you will rest one minute and then do another 3 minute AMRAP.  The cycle will repeat for 5 rounds.  Your goal is to get the same score on each round.  Your overall score is a total number of reps completed throughout the entire workout.***

The Rules

Yes, we have rules. And yes, we believe rules are made to be broken, just not these rules. A lot of these are common courtesy and gym etiquette, but still worth mentioning. In the end however, we’re all here to work hard and enjoy ourselves. So do not screw it up for the rest of us!


Arrive Early and Stay Late Do not be late for a session. There are no burpee penalties, but we might look at you funny and potentially mock you. If you are early, immediately start to work on your mobility and flexibility, also spend time talking to the coach. Feel free to cheer, clap and encourage others finishing up in the previous session. Supporting the community is a foundational component of West Metro CrossFit.

Respect the Gym and All Members – In general, be a good human being. If you can’t be supportive and kind, then we’d suggest silence as a good alternative. Support can go a long way, and it’s something we place the utmost value upon.

Introduce Yourself – West Metro CrossFit is more than just a gym, it’s a community. We are a family and you can get as involved as you like. Just make sure to say hello to everyone and introduce yourself to all strangers. Trust us, they are more scared of you than you are of them. Kidding….mostly.

Clean Up After Yourself – Put away all of your equipment after each workout. You don’t want to pick up after the previous class, so don’t make them pick up after you. Clean up sweat, chalk, dirt, hand prints, bumper plates, bands, barbells, and whatever else you’ve left behind.

Take Care of the Equipment – Do not drop empty barbells, do be sure put foam rollers away, try to keep the jump ropes untangled (I know this is a pain in the butt), and help us make sure our tools for success are in great shape all the time.

Get your Hands off your Knees – It’s an avoidable sign of weakness.

Use Chalk With Care – It’s not an accessory, it’s a tool. Use it as necessary, but don’t bathe in it. Clean up spills.

Be Ready to Work Hard Every Day – West Metro CrossFit is a place for dedicated members to work hard. Dedication is more important than any other attribute. Don’t be embarrassed or ashamed if you can’t lift as much or perform as well as other members. It doesn’t matter as long as you’re giving it YOUR 100%.

Educate Yourself – Learn all of the exercises, know your performance numbers, read books, blogs and ask questions. Always be a student of the sport and keep an open mind. If you do, you’ll succeed.

Be Patient – Accidents and injuries usually come as a result of impatience. It can be tough to stay motivated when you’re not making gargantuan improvements in lifts every single day, but it all comes in time. Slow down. Ask questions. Ask for help. Do your best.

Have Fun – Yes, you’re going to work harder than you thought possible, but you’re going to get strong, fit, and learn to do things you never thought possible. Enjoy it. Revel in the moments of success, and remember them on the tougher days.

Listen Up – Coaches are there to help. They don’t want to see anyone get hurt or develop bad habits. When they tell you to reduce weight, stop the workout, or change how you’re performing a movement, LISTEN and DO IT. They know best; that is why members pay them to be there. The coaches are there to provide a safe and motivating environment designed for your success.

Check Your Ego at the Door – Have some baggage? Emotional issues? An ego? Don’t bring that stuff into the gym. West Metro CrossFit is a place where you can gain true physical performance. Clear your mind and work hard on your goals. When you’re done and you leave, you will be refreshed and your issues will be easier to deal with. It’s a lot easier to tackle challenges in real life when you have significant success in the gym to remind you of how awesome and capable you are. Sometimes it’s hard to let egos go, but be warned…West Metro CrossFit has the ability to wreck egos!

Never Say or Think ”I Can’t” – These words are not to be uttered at West Metro CrossFit. You must believe to achieve. You may not be able to something right away but if you try, try, and try again eventually it will happen. Ask anyone at the gym.

Bring Children, but… – We enjoy seeing your kids here at West Metro CrossFit and we think it’s important for them to see their parents leading active, healthy lives. However, we also want to keep everyone safe. Please make sure your kids stay in the kid’s room during class. Feel free to bring any toys or DVDs that might help keep them entertained.

Consistently Eat Right – For optimal results we recommend consuming a real food diet. Essentially, “Primal” or “Paleo” means eating like cavemen did – before awful places like McDonald’s existed. This means limiting your diet to quality, sustainable meats and vegetables, nuts and seeds, some fruit, little starch, and no added sugar or grains. This will provide you with the best body composition, performance and health.

Sleep Seriously – This is where you will make serious gains. Sleep is like an express train to the land of full recovery. Get as much as possible, otherwise you’re only hurting yourself.

Get Some – We are respectful but we are not politically correct. We joke, yell, swear, grunt, scream, sweat, bleed, etc. You can too. There is such a thing as gentle, quiet strength, but most of us haven’t mastered that yet, and most of us don’t intend to.

Spread the Word – Tell your family and friends… Talk about your accomplishments, how you’re getting strong and how you’re in best shape of your life. Talk about how you’re experiencing real, tough, grueling athletic training, but that it’s a blast. Tell everyone you’re doing things you never thought possible. Be proud of the gains you make and who you become.

Dress Code – No shoes, no shirt, nobody cares.

Commit to a Schedule – Get in the gym on a regular basis. The WOD on a given day may suck, but you always feel better afterward and working weaknesses makes you stronger. You won’t believe the kind of results you’ll see by coming in 3-4 times a week (minimum). All you have to do is get your butt through the door… We take care of the rest.