6 weeks to improve your running

Ryan Webb: coachwebbster@gmail.com

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A Safe Place

Whenever tragedy strikes, people have different ways to cope with it.  Whether it’s the bottle or drowning yourself in ice cream and sad movies…people deal with sad things differently.  It is a scientific fact that exercise is a type of medicine to help with depression, anxiety, stress and other things people may take actual medication for.  I think this should be people’s number one go-to …but that’s just me.

This weekend, tragedy struck my family when my grandmother passed away unexpectedly.  I have a very small family compared to most, so when the core of the group is no longer around, it hits everyone like a 2x4…and even more so if you actually knew her.

On any normal day, if I had hardly eaten anything or barely got 3 hours of sleep, I would cross the gym off of my list of things to do that day.  Instantly.  I know what it takes to perform well in the gym, and nutrition and sleep are the top two.  However, today was different.

When you go to a gym like CrossFit Bezel, you aren’t just going to a gym.  You are going to your second home…your safe place…your sanctuary.  When you walk in the door, your family is there to ask you how your day is going, joke with you, celebrate your successes and support you when life gets the best of you.  I have experienced every emotion at that place…I have cried, laughed, screamed, cursed, and jumped for joy.  And no matter how ugly the cry gets, they are always right there picking me back up again.

Today I cried twice.  The first time was right when I walked in the door and the coach hugged me.  The second time was after I had PRed on my deadlift… after the coach had believed in me and pushed me to add a little bit more weight.  After the lift, I dropped to the floor and let out my breath and emotions.  I also thanked God that I have such an amazing place to go when life sucks.

When you go to  CrossFit Bezel…you don’t just get a gym, you get a family.

-- Kasey



Love your body

I was recently reminded of this article on my Time Hop.  I posted it on Facebook a year ago with the caption “Decades wasted”.  Here’s an update:

After decades wasted, I’ve spent the last few years coming to terms with the ‘new’ me.  The me who has somehow maneuvered from wanting a size 6 body to wanting a body that can do things.  Things like box jumps, dead lifts, cleans, pull-ups, T2B, V ups, running, and anything and everything in between.  I could care less what it looks like as long as I can do those things coupled with things outside of this box.  Isn’t this what we train for, being able to do things outside of this box?

Upon great reflection, I’ve decided to no longer let anything get in my way (basically get out of my own damn way).  So when you see me in shorts, know this – it’s taken me years to get here.  YEARS.  The new me is a bad ass and is learning to love myself one step at a time, and learning that it doesn’t matter what you look like or what you wear along this journey.  I’m training to GO DO SHIT.

Up next:  tank tops.  Baby steps people. Baby.Steps.

Carrie on.



Looking for the WOD ?


If you are looking for the workout of the day, then look for the little blue circle

on the lower right hand corner of the screen and click on that.


WOD 5/2/16

Warm Up

3 Rounds
1 min jump
30 sec roll
30 sec crawl
Hip Circle
Walk - F/B/S
10 squats
10 deadlifts - barbell
10 deadlifts - barbell +10 or 20


Sumo Deadlift

15 min to find a heavy 3 rep


5 Hang Power Cleans
5 Thrusters
5 Burpees

85% pace, stay moving

1 round = 15

(115, 75)
(95, 65)
(75, 55)
(65, 35)

WOD 4/30/16


Pick a Partner


1,600m run


3 Rounds

60 Wall balls

30 Burpees

20 T2B


1,600m run


** Runs done together - 50/30

** 1 work / 1 rest

** Split Evenly

** 35 min cap



WOD 4/29/16

Make sure your mental game is on point. You will see something you like but won't actually like it that much. And you will see something that will make you want to run. 

WOD 4/27/16



Min 1 - 5 ring dips 

Min 2 - 5 weighted pull-ups 

Min 3 - 100ft OH carry


100 DUs

50 KBS

25 S2 OH





WOD 4/26/16



KB Single leg DLs: 3 x 8. (1 KB held in front)

1 Arm DB Rows: 3 x 8. (split stance)

Russian Twists: 3 x 20. 

"AMRAP 18"

10 Hang Power Cleans (95, 65)

10 Over the Bar Burpees 

10 Ball Slams 

200m run
75% constant pace. Should not have to take long breaks. Cleans should be able to be done in sets of 5 minimum. 

WOD 4/25/16

It's Monday. Time to do some thrusting. 

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