Intention is Everything

08 Feb

Here is a thought, a quote, and a piece of training to consider this weekend.



Intention is everything.

If you want to improve, you will find a way and work deliberately to achieve it.

If you want an excuse, you will find one and work deliberately to use it.

What intention are you bringing to things that matter to you?


“The integrity of your intention is the gatekeeper to your effort.”


“The Truth Teller”

12 minute AMRAP:

10 Thrusters @ 65/95#

10 Chest to Bar Pull Ups

10 Bar Facing Burpees


*Elite - 8+ rounds

*Good - 6+ rounds

There’s nowhere to hide with this one. You either have the volume and capacity built to push it from the start or you don’t. 

I call it “The Truth Teller” simply because it asks, “how bad do you want it?” For the competitor, this is a great mental and physical test to push against before you have to do it for real.

Back in 2016, I did this as a 10 minute AMRAP and remember it being a really great challenge right before the start of the Open. It has a very classic old-school CrossFit feel: low skill complementary movements that can be turned over fast for those who have the capacity built. The total volume wasn’t enough with 10 minutes, so I’ve bumped it up to 12 minutes.

Tip: Use the first 3 minutes to find your tempo and settle in with the intent of pushing slightly on the final 3 minutes.

The Crafting Fitness Podcast

Episode 15: Work "Rate" - The KPI You Aren't Thinking AboutHey guys, welcome back to Crafting Fitness!

Today I go in-depth on a KPI in the sport of CrossFit that doesn’t get discussed very often or at all. I wrote about it a few years back and I called it, “rate.”

In this episode I go over the following with regards to “rate”:

  • What rate is, using data from past Open and Semifinal results
  • Why it is important in the sport
  • A framework for thinking about it and it’s progression as an athlete develops
  • How to test it
  • How to train and progress it

In the show notes you’ll find a link to the blog post I wrote that has specific numbers and progressions that I mentioned in the episode. Feel free to use them and test them out.

If you have questions or thoughts you’d like to share with me on the topic, feel free to send me an email at

If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

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Coach Sam Smith

CrossFit® is a registered trademark of CrossFit, Inc. Big Dawgs' uses of the CROSSFIT® mark are not endorsed by nor approved by CrossFit, Inc., and Big Dawgs is in no way affiliated with nor endorsed by CrossFit, Inc.

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