5 RFT:
Rx: 5 Squat Clean Thrusters, 135/95
10 C2B pull ups

Competition: 5 Squat Clean Thrusters, 115/75
10 Pull ups

Performance: 5 Squat Clean Thrusters, 75-95/55-65
10 Banded Pull ups or Ring Rows

Fitness: 5 Squat Clean Thrusters, 45-65/35-45
10 Banded Pull ups or Ring Rows


“Make it a great day—or not; the choice is yours.”

For four years, that adage was drilled into my head, the daily sign-off after my high school’s morning announcements. I always rolled my eyes. Sure, whatever, I thought. As if I could control how my day was going to go.

Cut to 10 years later, when Julie Foucher tore her Achilles on a box jump-over at the 2015 Central Regional, ending her final season at regionals rather than the Games. Not more than an hour after the season-ending injury, Foucher joked about wearing a boot at her upcoming wedding and said, “I have a lot of things to look forward to.”

She made it a great day, taking to the floor in an over-sized black boot in that afternoon’s 250-foot handstand walk event and outpacing many of her peers across the floor despite having to walk to the starting mat while others ran. She smiled and waved to the crowd, while those watching were brought to tears.

I asked myself, “How the hell did she do it?”

To find out, I got Foucher on the phone, along with a man who has finished no more than three spots outside the CrossFit Games podium for the last four years, Scott Panchik, and a woman who has twice been the favorite to win the CrossFit Games and twice been held back by injuries, Kara Webb.

If anyone could teach me the mysteries of mental strength, it would be them.

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