The Human Machine

By: Alvie Hafen


The human body is an incredible machine. It can accomplish and perform outstanding feats. From lifting 1000lbs off the ground, to balancing on a tight wire, to even doing the splits. The body like any machine though, must be taken care of and have proper maintenance preformed on it. There are three areas I am going to focus on.


First- Fuel

You don’t put diesel or propane in your gas car. Why? Because you know your car wouldn’t run properly or at all. The human body is very similar is this regard. Don’t eat crap and then try to go all out in a workout or a race. The body needs healthy nutritious foods. This will help improve your performance in the gym or other physical activities you do.  Healthy carbs (sweet potatoes) before and after your workout will help improve your energy. Eat this along with healthy fats (avocados) and protein, and you might be surprised how much better your body feels. I do not eat perfect, far from it. But if you can keep your food intake healthy 80% of time this will help your fitness and you could even start shedding unwanted pounds.


Second- Mobility and Flexibility

Everyone comes into the gym and works their butt off for an entire hour. They push their body to the absolute limits. But I hardly notice anyone taking the time to improve his or her flexibility or mobility. The movements we do in the gym are difficult, even more difficult and possibly dangerous if you are limited in range of motion. Yes mobility can suck at times. Using that lacrosse ball or holding a stretch for two minutes can seem more difficult then the actual WOD.  The body can only take so much of a beating before it gets tweaked or injured. Take the time before or after class or even watching TV during commercials. Start with just 5 minutes a day, one body part a day, little gains over time turn into large gains after a month or a year.


Third- Sleep

Every day there is someone complaining or possibly bragging about how they only got 4 or 6 hours of sleep last night. The human body cannot perform or function properly on this little of rest. (Save for a few exceptions out there in the world, Derek.) When you workout you are actually breaking down your muscle tissue, this is why you get sore. The body heals and recovers during sleep. The muscles regenerate back stronger, tougher, and bigger. If you do not get enough sleep, the muscles cannot regenerate properly. Your recovery will be lacking and you will be sore longer than you would otherwise. Lack of sleep also affects the brain. Your focus will be foggy and sometimes you will feel like going through the day in a haze.  Life happens, not every night will be a perfect 8 hours. But the more consistent you can be, the more results you will have.


None of us our perfect, we will never be. But if you can be consistent and have more good days then bad, you will see the results you are looking for. Change takes time, be patient, and stay the course. Remember even the strongest; fittest, and most flexible people started from square one. Feed the fire. Feed the machine.






Warm Up:

3 Rounds: 15 Med ball Slams, 15 Hollow Rocks, 15 Air Squats

Finish with: 1 Min Goblet Squat Hold, 15 PVC PT, GM



5×3 Power Snatch every 1:30

Lean: No Strength
Challenge: 24 Foot Handstand Walk





18 Min EMOM
Min 1: 10 OHS 95/65
Min 2: 40 DU
Min 3: 3 MU/BMU

Adv: 115/75

Scaled: Front Squats
40 Singles
10 Pullups/RingRows


Welded Lean

Partner WOD
800m Run (Both)
80 Medball Slams 20/16
400 m Run (Both)
60 T2B/Knee Raises
200m Run (Both)
40 Thrusters 75/55
*One Partner works, one holds
KBs 44/26 Farmers Hold.


Mobility Of the Day: Banded Hip Single Leg Squat (pg. 330)

Improves: Hip Extension, Low Back, Hip and Knee Pain